Intermediate
SMITH SINGLE LEG SPLIT SQUAT
Upper legs
Body Part
Quads
Target Muscle
Smith machine
Equipment
Intermediate
Difficulty
Target Muscles
Quads
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand in front of the smith machine with your feet shoulder-width apart.
2
Step:2 Place one foot behind you on a bench or step, with your toes pointing forward.
3
Step:3 Hold onto the smith machine bar for stability.
4
Step:4 Bend your front knee and lower your body down into a lunge position, keeping your back straight.
5
Step:5 Pause for a moment at the bottom, then push through your front heel to return to the starting position.
6
Step:6 Repeat for the desired number of repetitions, then switch legs.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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