Legs · Smith Machine
Smith Split Squat
How to do the smith split squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Smith Machine
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand inside the Smith machine with the bar across your upper back and feet in a staggered split stance. Lower straight down by bending both knees until your front thigh is at least parallel, then drive through your front heel back up the track.
- 1Front-leg quads engaging as you extend the knee
- 2Chest tall while you sit straight down through the hips
- 3Deliberate, controlled reps rather than speed
Common mistakes
- Letting the front knee collapse inward or the heel lift
- Rounding the spine out of a neutral position
- Rushing the reps with momentum
Muscles worked
The smith split squat mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
Kovo programs the smith split squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.