Smith Single Leg Split Squat

Setup

1. 01Set the Smith bar at shoulder height and place it across the upper traps.
2. 02Take a long split stance with the front foot forward of the bar line.
3. 03Rest the rear foot on the ball of the foot behind you, heel up.
4. 04Rotate the bar to unrack with hips square to the front.

Execution

1. 01Brace and lower straight down by bending both knees.
2. 02Descend until the rear knee hovers just above the floor.
3. 03Keep most of the weight through the front foot.
4. 04Drive through the front heel to return to the start without bouncing off the back leg.

Checkpoints

• -Front knee tracks over the toes without caving in.
• -Torso stays tall along the fixed bar path.
• -Rear leg acts as a kickstand, not a driver.
• -Hips stay square through every rep.

Common mistakes

• -Taking a stance too short, slamming the front knee far past the toes.
• -Pushing off the rear leg to complete hard reps.
• -Letting the front heel lift at the bottom.
• -Rotating the hips open toward the back leg.