SMITH SPLIT SQUAT

Exercise Execution:

  • Set the bar around shoulder height. Stand under the bar with your feet in a split stance. 
  • Grasp the bar with a wide grip and position the center of the bar on top of the muscles on your back. The bar should not sit on your neck. 
  • Keeping your back straight and your eyes facing forwards, take the weight off the rack.
  • Descend by flexing both knees simultaneously and continue until the back knee touches the ground directly beneath the hip.
  • Drive through the front foot and extend the knee as you return to the starting position.

Potential Quad Dominant Alternative Exercises:

FRONT SQUAT

BULGARIAN SPLIT SQUAT

LEG PRESS

SISSY SQUAT

WALKING LUNGE – DUMBBELL

Potential Glute Dominant Alternative Exercises:

WALKING LUNGE – DUMBBELL

STRAIGHT LEGGED DEADLIFT

FROG PUMPS

STEP UPS

KETTLE BELL SWING