Strength / Smith Machine
A stationary split squat under a Smith machine bar, with the rear foot resting on the floor rather than a bench, so the guided path takes balance out of a single-leg movement.
Smith Machine
intermediate
compound
Set the bar low enough that it will still clear your shoulders at the bottom of the rep, then step under it and rest it across your upper traps.
Unrack the bar and take a long stride forward with one foot, leaving the rear foot planted on the floor with the heel lifted.
Check that your front shin will stay roughly vertical when you descend; adjust the stride length before you start loading it.
Lower straight down by bending both knees until the rear knee is just above the floor and the front thigh is close to parallel.
Drive through the front heel to return to the start, keeping both feet in place, and repeat for the desired reps before switching sides.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
