The Smith Single Leg Split Squat is a variation of the traditional split squat that targets the legs and glutes while also challenging balance and stability. It is performed using a Smith machine, which allows for added support and stability.
How to perform
To perform the Smith Single Leg Split Squat, follow these steps:1. Start by setting up a Smith machine with a barbell placed at hip height. Step underneath the barbell and position yourself so that it is resting across the back of your shoulders.
2. Take a step forward with one foot while keeping the other foot elevated behind you on a bench or platform. The front foot should be a comfortable distance away from the bench, with your knee bent at a 90-degree angle.
3. Engage your core and lower your body down by bending your front knee, allowing the back knee to gently touch the ground. Keep your chest up and your back straight throughout the movement.
4. Push through the heel of your front foot to return to the starting position, keeping the majority of your weight distributed on the front leg.
5. Complete the desired number of reps on one leg before switching to the other leg.
Common mistakes to avoid when performing the Smith Single Leg Split Squat include allowing the front knee to cave inwards, not lowering down far enough, or leaning too far forward. Focus on maintaining proper form and control throughout the exercise to maximize its effectiveness.
Equipment required
Smith Machine
The Smith Machine is a piece of weightlifting equipment that consists of a barbell attached to a sliding system within vertical tracks. It is primarily used for performing resistance training exercises such as squats, bench presses, shoulder presses, and lunges. The Smith Machine provides stability and safety for individuals lifting weights, making it a popular option in gyms and fitness facilities.