Smith Split Squat
Learn how to perform Smith Split Squat, a Legs exercise, with setup, breathing and common mistakes.
Smith Split Squat · Preview
Setup
Place the bar on your shoulders and stagger your feet into a stationary stance. Stay tall under the rails and prepare for the front foot to lead.
Start phase
Shift your weight to the front foot and lower vertically. Lower your back knee toward the floor while keeping your pelvis square.
End phase
Press through the front foot to rise. Follow the rails while bracing your core so your torso does not sway forward or back.
Target muscles
Check that your front quad and glute keep working under tension. With less travel than a lunge, this is especially useful for focusing on one lower body side.
Common mistakes
A stance that is too narrow or a tilted torso increases knee and lower-back strain. Set a comfortable foot distance first and match the same depth every rep.
Breathing
Inhale as you lower and exhale as you rise. Keeping your torso braced with your breath reduces compensation even on the rails.
Coach tip
A brief pause at the lowest point shows you how steadily the front foot is supporting you. Use the same stance and speed on both sides for balance.
