One Legged Smith Split Squat

How to do the One Legged Smith Split Squat

Stand underneath a smith machine with the bar lying against your trapezius muscles. With one leg behind your body on a bench or ball lower your body slowly using the front leg. NEVER let your knee go over your toe and go until it's comfortable. This is a difficult exercise so please make sure you are with someone to spot you.

Spotter Information:
Stand beside the person and squat with them having your arms underneath their latissimus dorsi.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Hamstrings
  • Rectus Femoris
  • Thigh
  • Gluteus Maximus
  • Quadricep
  • Butt

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
68.8 lbs11.3 91.6 lbs

What is a good starting weight?

Based on an average weight lifted of 68.8 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 34 lbs and aim for 12-15 reps.


Workouts Plans with One Legged Smith Split Squat

Purpose Type Level
Sport Specific Advanced
Strength Advanced
Muscular Definition Intermediate
Muscular Definition Advanced
Sport Specific Advanced
Sport Specific Advanced
Sport Specific Advanced

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.