Smith Machine Split Squat

How to do it

1. Set the smith bar across your upper back and place one foot back on a bench.
2. Position your front foot far enough forward that your shin stays near vertical.
3. Lower straight down until your front thigh is parallel.
4. Press back up along the rails.
5. The rails take balance out of it, so you can load a split squat heavier than free-standing.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Other ways to train this

• Walking Lunges DumbbellsIntermediate
• Dumbbell Lunges Dumbbells
• Barbell Lunges BarbellProfessional
• Sumo Squat Dumbbells

Photos and form cues from free-exercise-db, released into the public domain.