Smith Single Leg Split Squat

Default prescription & biomechanics

Primary muscles

Quadriceps

Secondary muscles

Glutes, Adductors, Calves

Equipment

Smith Machine

Movement pattern

Squat (Push force)

Difficulty

Intermediate

Working rep range

5-8 reps per set

Between-set interval

150 seconds rest

Step-by-step coaching cues

1. Position the bar across your upper traps and step your feet slightly forward of the bar path to reduce knee shear.
2. Rotate the bar to unhook the catches, brace your abdominal wall, and sit back into your hips.
3. Lower under strict 3-second eccentric control until your thighs reach parallel.
4. Drive vertically through your heels and midfoot to ascend, maintaining spinal alignment.

Joint & safety considerations

No specific joint contraindications are flagged for Smith Single Leg Split Squat. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
45-Degree Sled Leg Press	Machine swap	Machine
Barbell Bench Squat	Barbell swap	Barbell
Barbell Box Squat	Barbell swap	Barbell
Barbell Clean Grip Front Squat	Barbell swap	Barbell
Barbell Full Squat	Barbell swap	Barbell
Barbell Single Leg Split Squat	Barbell swap	Barbell

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.