Split Squat (Smith Machine)
Feet split front and back under a Smith machine, lower the back knee toward the floor on the fixed track, then stand.
- Pattern
- Lunge
- Equipment
- Machine
- Works
- Quads, glutes, hamstrings
- Loads
- Hips, knees, ankles, lower back
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Lower back Leg Press (Machine)
Supported back, adjustable depth.
Hip Sissy Squat
Knee-only movement; the hip barely moves.
When it stalls, these usually help
Direct work for your glutes, which this lift also depends on.
Direct work for your hamstrings, which this lift also depends on.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.