Smith Split Squat

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Smith Split Squat

Instructions

Preparation

With bar upper chest height, position bar on back of shoulders and grasp bar to sides. Place one foot forward and forefoot of other leg further back. Disengage bar by rotating bar back.

Execution

Lower body on other leg by flexing knees and hips of of both legs until knee of rear leg is almost in contact with floor. Return to original straddled position by extending hips and knees of both legs. Repeat. Continue with opposite leg.

Comments

Keep torso upright during movement; flexible hip flexors are important. Knees should point same direction as feet throughout movement. A forward foot further forward will emphasizes Gluteus Maximus; forward foot more closer under bar will emphasizes Quadriceps.

Classification

 Utility: Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

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