Smith Single-Leg Split Squat

in Quadriceps Exercise

Main Muscle Worked: Quadriceps

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Smith Single-Leg Split Squat - Exercise Guide

Step 1

Set a barbell on the Smith machine and load it with weights according to your preference. The barbell should be at a height that’s appropriate with yours.

Step 2

Position a flat bench at the back of the machine.

Step 3

Step under the barbell and place the handle across the back of your shoulders.

Step 4

Hold the barbell with your arms on your sides. Your elbows must be pointing to the back, palms facing forward and upper arms parallel to the floor.

Step 5

Lift the barbell off the rack by pushing it up with your legs as you straighten your torso.

Step 6

Step away from the rack and stand up straight with your feet shoulder-width away from each other and the flat bench behind you. Your toes must be pointing out, head up, and back straight.

Step 7

Extend one leg and place the foot of that leg on top of the bench. This is your starting position.

Step 8

Slowly lower the barbell by bending your hips and knees at the same time as you inhale. Continue to descend until the angle of your front knee is less than 90 degrees. Keep your back straight and head up as you descend.

Step 9

Pause for a moment then slowly raise the barbell by extending your knees and hips at the same time. Exhale as you do this. Continue until you’re back to your starting position.

Step 10

Complete your repetitions then switch legs and repeat.

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