Smith-Machine Single-Leg Split-Squat

Smith Single Leg Split Squat Instructions

- Weight plates (optional)
- Bench

Setup:
1. Set the Smith machine to a comfortable height for your shoulders.
2. Load the appropriate weight on each side of the barbell if using weights. Start light to ensure proper form.
3. Position a bench behind you, about two feet away from the Smith machine.

Positioning:
1. Stand in front of the Smith machine with your feet shoulder-width apart.
2. Place one foot back on the bench. The top of your foot can be on the bench for better stability.
3. Rest the barbell on your upper back (traps), ensuring it is secure.
4. Keep your core engaged and chest lifted throughout the movement.

Movement:
1. Lower your body by bending your front knee, allowing it to track over your toes. The back knee should lower towards the ground.
2. Descend until your front thigh is parallel to the ground, or as low as your flexibility allows without pain.
3. Push through your front heel to rise back up to the starting position.
4. Complete the desired number of repetitions on one leg, then switch to the other leg.

Tips:
- Keep your torso upright and avoid leaning forward.
- Maintain a slow and controlled motion to prevent injury.
- Use a mirror if available to check your form.
- Start with body weight before adding weight for resistance.