Smith Split Squat

Smith Split Squat

Classification

Utility: Auxiliary
Mechanics: Compound
Force: Push

Instructions

Preparation

With bar upper chest height, position bar on back of shoulders and grasp bar to sides. Place one foot forward slightly 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 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. The forward foot further forward will emphasize Gluteus Maximus; forward foot more closer under bar will emphasize Quadriceps.


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