This exercise is called a Smith Split Squat, which involves using a Smith machine to perform a split squat. The exercise targets the legs, particularly the quads, hamstrings, and glutes.
Type
Strength
Equipment
Machine
Difficulty
Intermediate
Key Benefits
- Strengthens the lower body muscles, including the glutes, hamstrings, and quadriceps
- Improves grip strength and forearm muscles
- Increases overall power and explosiveness
- Can help improve posture and reduce lower back pain
- May improve athletic performance in sports such as football, rugby, and wrestling
How to perform
- Stand with your feet shoulder-width apart and your hands on your hips.
- Take a big step forward with your right foot and lower your body until your right thigh is parallel to the ground.
- Make sure your left knee is hovering just above the ground.
- Push through your right heel to return to the starting position.
- Repeat on the other side, stepping forward with your left foot.
- Continue alternating legs for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary