Smith Single Leg Split Squat

quadsupper legssmith machine

Learn how to do the Smith Single Leg Split Squat with proper form and technique. This smith machine exercise primarily targets your Quads, with secondary emphasis on Glutes, Hamstrings.

Smith Single Leg Split Squat exercise demonstration showing proper form

How to Do the Smith Single Leg Split Squat

Follow these steps to perform the Smith Single Leg Split Squat with correct form:

  1. 1Stand in front of the smith machine with your feet shoulder-width apart.
  2. 2Place one foot behind you on a bench or step, with your toes pointing forward.
  3. 3Hold onto the smith machine bar for stability.
  4. 4Bend your front knee and lower your body down into a lunge position, keeping your back straight.
  5. 5Pause for a moment at the bottom, then push through your front heel to return to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch legs.

Smith Single Leg Split Squat Muscles Worked

Primary

quads

Secondary

gluteshamstrings

Exercise Details

Equipment
smith machine
Body Part
upper legs
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
3–5 days
Weekly Frequency
1–2 sessions per week
Why
Heavy multi-joint barbell lifts produce substantial mechanical tension across large muscle groups and significant CNS fatigue. Israetel et al. recommend 48–72 h minimum; many intermediate lifters need a full 96+ h for true supercompensation on squat or deadlift patterns.

Sets & Reps by Goal

Strength

Sets
3–6
Reps
1–5
Rest
3–5 min

Use 80–95% of 1RM. The primary goal is maximal force production. Linear or undulating periodisation works well.

Hypertrophy

Sets
3–5
Reps
6–12
Rest
60–120 s

Keep 1–3 reps in reserve (RIR). Compound lifts at moderate load drive significant hypertrophy across multiple muscle groups simultaneously (Schoenfeld, 2010).

Endurance

Sets
2–4
Reps
15–20
Rest
30–60 s

Lighter loads with higher reps improve local muscular endurance and work capacity. Not typically a primary use case for heavy barbell movements.

Which Workout Splits Include Smith Single Leg Split Squat?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Smith Single Leg Split Squat work?

The Smith Single Leg Split Squat primarily targets your Quads. Secondary muscles worked include Glutes, Hamstrings. This makes it an effective exercise for developing your upper legs.

What equipment do I need for the Smith Single Leg Split Squat?

The Smith Single Leg Split Squat requires smith machine. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Smith Single Leg Split Squat with proper form?

Start by Stand in front of the smith machine with your feet shoulder-width apart. Place one foot behind you on a bench or step, with your toes pointing forward. Hold onto the smith machine bar for stability. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Smith Single Leg Split Squat?

For most people, allow 3–5 days between sessions targeting the same muscle group. That translates to 1–2 sessions per week. Heavy multi-joint barbell lifts produce substantial mechanical tension across large muscle groups and significant CNS fatigue. Israetel et al. recommend 48–72 h minimum; many intermediate lifters need a full 96+ h for true supercompensation on squat or deadlift patterns.

What are the best sets and reps for the Smith Single Leg Split Squat?

It depends on your goal. For strength: 3–6 sets of 1–5 with 3–5 min rest. For hypertrophy (muscle growth): 3–5 sets of 6–12 with 60–120 s rest. For endurance: 2–4 sets of 15–20 with 30–60 s rest.

Which workout splits is the Smith Single Leg Split Squat best for?

The Smith Single Leg Split Squat fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.

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