Smith Split Squat

Smith Split Squat


Utility: Auxiliary
Mechanics: Compound
Force: Push



With bar upper chest height, position bar on back of shoulders and grasp bar to sides. Place one foot forward and forefoot of other leg further back. Disengage bar by rotating bar back.


Lower body on other leg by flexing knees and hips of both legs until knee of rear leg is almost in contact with floor. Return to original straddled position by extending hips and knees of both legs. Repeat. Continue with opposite leg.


Keep torso upright during movement; flexible hip flexors are important. Knees should point same direction as feet throughout movement. A forward foot further forward will emphasize Gluteus Maximus; forward foot more closer under bar will emphasize Quadriceps.

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