- Gluteus maximus
- Smith machine
- Beginner
Smith machine split squat
The Smith machine split squat works your glutes and quads, with your inner thighs helping. Start with 2 to 3 sets of 8 to 12 reps per side, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 6 to 12 reps per side.
Log this exercise in the app
Weight, reps and records in one tap, saved even without signal.
Log this exerciseVideo on the way
We film every move with real women. Until then, follow the steps and the 3 tips.
- Tip 1Drop straight down
- Tip 2Feet hip-width apart
- Tip 3Rack the bar when done
Where you should feel it
In the glute and front of the thigh of your front leg. The guided bar takes some of the balance out of it.
- Main muscles
- Gluteus maximus, vastus lateralis, and vastus medialis
- Also working
- Rectus femoris, adductor magnus, and adductors
How to do it
Set the Smith bar at mid-chest height, settle it on your upper back and take a long step forward with one leg.
Rotate the bar to unhook it, feet hip-width apart and back heel lifted.
Lower straight down by bending both knees until your back knee almost touches the floor.
Push through your front foot to stand. Finish all reps, rack the bar and switch sides.
Common mistakes
Mistake
Front foot too close under the bar, so your knee shoots forward.
How to fix it
Move your front foot a little farther forward until your shin is close to vertical at the bottom.
Mistake
Pushing with your back leg.
How to fix it
Your back leg only supports. The force comes from your front foot.
Mistake
Forgetting to rack the bar before switching sides.
How to fix it
At the end of each side, stand with your feet together and rotate the bar onto the hooks.
Sets and reps for your goal
| Goal | Sets | Reps | Reps in reserve | Rest |
|---|---|---|---|---|
| Getting started | 2 to 3 | 8 to 12 per side | 3 | 60 to 120 s |
| Muscle and definition | 2 to 4 | 6 to 12 per side | 1 to 3 | 1.5 to 3 min |
Reps in reserve: how many more reps you could still do with good form when you end the set.
Variations
Same movement, other equipment
Dumbbell split squat
Dumbbells in your hands instead of a bar on your back. Calls for more balance.
Smith Bulgarian split squat
Your back foot goes on a bench. More range and more work for the front leg.
At home or with more support
At home: split squat at home
No bar: just bodyweight or a weighted backpack, holding a chair if you need to.
Prefer more stability? Single-leg leg press
Prefer sitting with your back supported? On the leg press, one leg at a time, no load on your shoulders.
Taken? Swap it for one of these
They work the same main muscle.
Dumbbell split squat
Gluteus maximus · Dumbbell
BeginnerSmith machine Bulgarian split squat
Gluteus maximus · Smith machine
IntermediateDumbbell Bulgarian split squat
Gluteus maximus · Dumbbell
Intermediate
Keep exploring
Gluteus maximus
56 exercises
How to grow glutes
What the science says about sets, exercises and how long it takes.
Sources
Sets and reps
Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.
Muscles worked
McCurdy K, O'Kelley E, et al. Comparison of lower extremity EMG between the 2-leg squat and modified single-leg squat in female athletes. J Sport Rehabil. 2010;19(1):57-70.
Muscles worked
Mausehund L, Skard AE, et al. Muscle Activation in Unilateral Barbell Exercises: Implications for Strength Training and Rehabilitation. J Strength Cond Res. 2019;33 Suppl 1:S85-S94.
Muscles worked
Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.
Review
Draft. This guide is waiting for review by a certified strength and conditioning professional.
Updated October 31, 2026