Smith Machine Split Squats

Technique

Setup

Set the bar at shoulder height and step under it with the bar across your upper back. Twist it off the hooks, then step one foot forward and the other back into a long split stance, feet hip width apart side to side.

Movement

Lower your back knee straight down until it nearly touches the floor, keeping your torso upright. Drive through your front foot to stand, then finish the set and switch legs.

Form Tip

Set your stance so your front shin is close to vertical at the bottom. Hip-width feet keep you balanced; lining your feet up like a tightrope makes the front knee wobble.

Increase Difficulty

Elevate your back foot on a bench, or pause at the bottom.

Decrease Difficulty

Use a lighter load or just the bar, or set the safety stops higher to shorten the range.