Exercise guide
Smith Single-Leg Split Squat
The Smith Single-Leg Split Squat is a rear-foot-elevated split squat performed beneath the guided bar. The quadriceps provide the main effort while the glutes, hamstrings, and calves assist.
Training context
Setup Cues for Smith Split Squats
Secure the bench so it cannot slide and establish the front-foot position before adding substantial load. The rear foot provides support, but the front leg should perform most of the work.
The front knee may move forward as long as the foot stays planted and the knee follows the direction of the toes. Adjust the stance based on balance, comfort, and desired range.
Technique overview
Lower between the feet rather than straight forward
Unrack the bar, place the rear foot on the bench, and stabilize the front foot. Bend the front hip and knee to lower while the rear knee moves toward the floor. Press through the front foot to stand, complete the set, rerack, and then switch sides.
Treat this as an overview and use a range, pace, and setup you can control.