Split Squat (Machine)
Also called Split Squat (Gym Machine), Smith Machine Split Squat
How to do it
Set the Smith or guided machine bar across the upper back and step into a fixed staggered stance with both feet on the floor. Lower straight down until the rear knee nears the floor, then drive through the front foot to rise along the guided path. Keep the pelvis square and front knee aligned, complete the set, and repeat on the other side.
Setup
Set the guided bar at upper-back height and position beneath it with one foot forward and one back, both planted. Unrack securely, keep the hips square, torso tall, front knee aligned over the toes, and stance fixed.
Where you should feel it
Primarily through the front-leg quad and glute along the guided path, with the hamstrings and calves assisting while the core and hip stabilizers keep the pelvis level. Do not elevate the rear foot.
When to use it
Use for heavily loaded unilateral leg strength and hypertrophy when a guided bar reduces balance demand. Perform 6-12 controlled reps per side.