# Smith Machine Split Squat

URL: https://heatsy.app/ex/smith-machine-split-squat

Also known as: Smith Split Squat, Smith Machine Static Lunge

Variation of: [Barbell Split Squat](https://heatsy.app/ex/barbell-split-squat)

Body region: Legs, Glutes

## Equipment

- Smith Machine

## Technique

1. Set the Smith bar at shoulder height, step under it and rest it on the upper back.
2. Unhook the bar and take a long split stance, front foot slightly ahead of the bar.
3. Lower straight down until the back knee nearly touches the floor, then press up through the front foot. Re-hook the bar after the last rep.

### Cues

- Set the safety stops just below the lowest bar position.
- Keep most of the weight on the front leg.

### Common mistakes

- Taking too short a stance, so the front heel lifts.
- Pushing off the back foot.

## Alternatives

- [Bulgarian Split Squat](https://heatsy.app/ex/bulgarian-split-squat)
- [Bodyweight Split Squat](https://heatsy.app/ex/split-squat)
- [Barbell Lunge](https://heatsy.app/ex/barbell-lunge)