compound · Lunge
Smith Machine Split Squat
Smith Machine Split Squat is a compound lunge movement for quads, using Smith Machine and Flat Bench. It also works glutes. 3 sets of 8-12, 2 min rest.
- Primary muscle
- Quads
- Equipment
- Smith Machine and Flat Bench
- Difficulty
- Intermediate
- Sets and reps
- 3 × 8-12
- Rest
- 90s
- Force
- push
How to do it
- 1Set up
Rear foot on a bench under the rails, bar on the traps, front foot forward.
- 2The cue that matters
Balance is handled - so add weight and chase the stretch in the front leg.
- 3Work it
3 sets of 8-12, resting about 2 minute between them. Both sides, same number of reps.
Muscles worked
Quads does most of the work. Glutes take the rest.
Quads exercisesglutes