FitCi
Smith Single-Leg Split Squat is a compound exercise targeting the legs: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: glutes. Equipment: machine. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Get under the Smith machine bar and set it across your traps
- Place one foot forward and the other back, then unrack the bar
- Lower your back knee straight down toward the floor
- When the front knee reaches 90 degrees, drive through the front heel to rise
- Finish all reps, then switch legs
Coaching tip
The fixed bar path handles the balance; put all your focus into the front leg's drive.
Caution
Skip this move or ask a professional first if you have pain or an injury in: knee. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bodyweight Squat, Wall Sit
- Same muscle, different equipment: Barbell Back Squat, Front Squat, Goblet Squat
More legs exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.