Quadriceps
Smith Single-Leg Split Squat
A split squat on the Smith machine with the rear foot elevated or staggered, training the quads and glutes one leg at a time.
Energy burned
≈ 37 kcalFor 3 × 8–12, rest 90s · ≈ 6.4 kcal/min
Estimate range 27–46 kcal (±25 %)
Muscle mass worked29 %
Effort during a set11.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Machine / cable: about 15 % less than free weights.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Set the bar across your upper back at a comfortable height.
- 2Take a long step forward into a staggered stance, with the rear foot on the floor or a bench.
- 3Unlock the bar and stand tall.
How to perform
- 1Lower your hips straight down until your front thigh is about parallel to the floor.
- 2Keep your front knee over your toes and your torso upright.
- 3Press through your front foot to rise.
- 4Complete the repetitions, then switch legs.
