Smith Single-Leg Split Squat

Legs · Machine

How to do it

Set a bench a metre behind the guided bar and rest it on your upper back. Put the top of one foot on the bench and the other foot forward. Drop straight down until the front thigh is parallel and drive up through the heel. It is a Bulgarian split squat on rails: it removes the balance problem and leaves only the leg work. The classic mistake is having the front foot too close to the bench, which sends the knee forward; if the knee nags, take a longer step.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Calves, Glutes

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