Single-Leg Split Squat (Smith Machine)
The Single-Leg Split Squat on the Smith Machine is a unilateral lower-body exercise that targets the quadriceps and glutes with high stability. By utilizing a fixed bar path, this variation allows you to focus heavily on muscular output and hypertrophy while minimizing the balance challenges associated with free weights.
Unilateral leg training is highly fatiguing on the central nervous system; the AI monitors your RPE and recovery metrics to prevent overtraining, adjusting volume if your heart rate variability indicates systemic stress. Since the fixed bar path can sometimes cause joint friction if your setup isn't perfect, the app tracks any reported knee or hip pain to suggest free-weight alternatives that allow for natural joint movement. Additionally, the AI learns your strength imbalances over time, prescribing specific volume to bring your weaker leg up to par.
Form Cues
- Place your rear foot on the bench with laces down
- Position your front foot forward enough to keep the shin vertical
- Keep your torso upright and chest proud throughout the rep
- Drive firmly through the front heel to stand up
- Don't let your front knee collapse inward
- Don't push off with your back leg
- Don't allow your front heel to lift off the floor
- Don't round your upper back forward
Common Mistakes
- Standing too close to the bench
- Placing the bar on the neck
- Using the rear leg for assistance
- Hyperextending the lower back
Muscles Worked
This exercise primarily isolates the quadriceps and glutes, allowing you to overload these muscles safely without the balance limitations of free weights. It also engages the adductors and hamstrings for stability, making it an excellent movement for correcting strength asymmetries between the left and right legs.
Primary
Secondary
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