Adiletix - Smith Machine Split Squat - Step-by-Step Guide
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Smith Machine Split Squat
1 - Set the Smith machine bar at about upper-chest height and position yourself underneath it with the bar resting across your upper traps, not your neck.
2 - Unrack the bar and step one foot forward and the other foot back into a split stance, keeping your feet about hip-width apart for balance.
3 - Brace your core, keep your torso upright, and distribute most of your weight through the front foot.
4 - Lower your body by bending both knees until your front thigh is near parallel to the floor and your back knee moves toward the ground.
5 - Keep your front knee tracking in line with your toes and avoid letting your heel lift off the floor.
6 - Drive through the midfoot and heel of the front leg to stand back up to the starting position.
7 - Complete the desired number of repetitions, then switch legs and repeat.
