How to do a smit-machine split squat

Setup:

1. Bar Position: Set the bar in a Smith machine at shoulder height. Position yourself under the bar so it rests across your upper back/traps.
2. Stance: Take a large step forward with one foot and a step back with the other, creating a staggered stance (like a lunge).
3. Unrack: Unrack the bar by pushing up and twisting your wrists.

The Movement:

1. Descent: Keeping your torso upright, lower your body straight down by bending both knees. Continue until your front thigh is parallel to the floor and your back knee is close to the ground.
2. Ascent: Drive through the heel of your front foot to push yourself back up to the starting position.
3. Repeat: Complete all reps on one side before switching your leg position.

Tips:

• The Smith machine's fixed path provides stability, allowing you to focus on the leg muscles.
• Ensure your front knee tracks in line with your foot and does not collapse inward.
• Adjust your foot placement to find a comfortable and stable position.