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Quads ยท Lunge

Smith Machine Split Squat

A compound lunge exercise for the quads and glutes, done with a smith machine. It also works the adductors.

Smith machine Compound Reps and weight One side at a time Also called: smith bulgarian split squat

Muscles worked

Primary

Quads and Glutes

Do most of the work.

Secondary

Adductors

Help during each rep.

  • QuadsFront of the thighsPrimary
  • GlutesHips and seatPrimary
  • AdductorsInner thighsSecondary

How to do it

  1. Set the bar and safeties. Set the bar height and the safety stops before you load it, and know how to rack it with a twist.
  2. Long enough step that the front shin stays near vertical.
  3. Lower the back knee straight down, trunk upright.
  4. Drive up through the front heel.
  5. Control every rep. Do all the reps on one side, then the other. Stop the set when your form changes.

Common mistakes

  • Too short a step. A longer step keeps the front shin nearer vertical.
  • Leaning forward. Keep the trunk upright.
  • Pushing off the back foot. Drive up through the front heel.

Smith machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.