10 Best Smith Single-leg Split Squat Alternatives for Gym & Home

Original Exercise: Smith Single-leg Split Squat

Primary Muscle

Quads

Equipment

Smith-machine

Difficulty

Intermediate

Type

Compound

Secondary Muscles: Calves, Glutes, Hamstrings

How to Perform Smith Single-leg Split Squat

1. To begin, place a flat bench 2-3 feet behind the smith machine. Then, set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
2. Hold on to the bar using both arms at each side (palms facing forward), unlock it and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
3. Position your legs by placing one foot slightly forward under the bar and extending your other leg back and place the top of your foot on the bench. This will be your starting position
4. Begin to slowly lower the bar by bending the knee as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calf becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knee should make an imaginary straight line with the toes that is perpendicular to the front. If your knee is past that imaginary line (if it is past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
5. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten your leg again and go back to the starting position.
6. Repeat for the recommended amount of repetitions.
7. Switch legs and repeat the movement.

Pro Tips

• Category: Strength
• Force: Push
• Movement type: Compound

Best Smith Single-leg Split Squat Alternatives

Best Match

1. Barbell Split Squat V. 2

88.4% Match

Quads Barbell Intermediate Isolation

How to perform this exercise

1. Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
2. Take a large step forward with your right foot, keeping your torso upright.
3. Lower your body by bending your knees and hips until your right thigh is parallel to the ground.
4. Pause for a moment, then push through your right heel to return to the starting position.
5. Repeat with your left leg forward for the desired number of repetitions.

2. Band Single Leg Split Squat

83.9% Match

Quads Band Intermediate Isolation

How to perform this exercise

1. Stand with your feet hip-width apart and place a resistance band around your ankles.
2. Take a big step forward with your right foot and a smaller step back with your left foot.
3. Bend your knees and lower your body until your right thigh is parallel to the ground, keeping your left knee slightly above the ground.
4. Push through your right heel to return to the starting position.
5. Repeat on the other side.

3. Band One Arm Single Leg Split Squat

83.9% Match

Quads Band Intermediate Isolation

How to perform this exercise

1. Stand with your feet hip-width apart and place a resistance band around your ankles.
2. Extend one leg forward and rest the top of your foot on a bench or step behind you.
3. Hold onto a support with one hand for balance.
4. Bend your standing leg and lower your body down into a squat position, keeping your knee in line with your toes.
5. Push through your heel to return to the starting position.

4. Barbell Side Split Squat V. 2

82.9% Match

Quads Barbell Intermediate Isolation

How to perform this exercise

1. Stand with your feet wider than shoulder-width apart, toes pointing slightly outwards.
2. Hold a barbell across your upper back, resting it on your shoulders.
3. Take a big step to the side with your right foot, keeping your left foot planted.
4. Bend your right knee and lower your body down into a squat position, keeping your chest up and your back straight.
5. Push through your right heel to return to the starting position.

5. Barbell Side Split Squat

82.9% Match

Quads Barbell Intermediate Isolation

How to perform this exercise

1. Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
2. Hold a barbell across your upper back, resting it on your traps.
3. Engage your core and keep your chest up as you lower your body down into a squat position, bending at the knees and hips.
4. As you lower, push your knees out to the sides and keep your weight on your heels.
5. Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.

6. Barbell Squat Jump Step Rear Lunge

80.9% Match

Quads Barbell Advanced Isolation

How to perform this exercise

1. Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
2. Lower your body into a squat position by bending your knees and pushing your hips back.
3. Explode upwards, jumping off the ground as high as you can.
4. Land softly on your feet and immediately step back with one leg into a reverse lunge.
5. Lower your body down until your front thigh is parallel to the ground, keeping your back straight.

7. Barbell Squat

71.7% Match

Quads Barbell Intermediate Isolation

How to perform this exercise

1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
4. Begin to slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
5. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.

8. Barbell One Leg Squat

71.6% Match

Quads Barbell Advanced Isolation

How to perform this exercise

1. Stand with your feet shoulder-width apart and hold a barbell across your upper back.
2. Lift one foot off the ground and extend it forward, keeping it parallel to the ground.
3. Bend your standing leg and lower your body down as if sitting back into a chair, keeping your chest up and your back straight.
4. Lower yourself until your thigh is parallel to the ground, then push through your heel to return to the starting position.
5. Repeat for the desired number of repetitions, then switch legs and repeat.

9. Curtsey Squat

69.7% Match

Glutes Body-weight Beginner Isolation

How to perform this exercise

1. Stand with your feet shoulder-width apart.
2. Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg.
3. Bend both knees as if you were curtsying, lowering your body towards the ground.
4. Keep your torso upright and your weight on your front foot.
5. Push through your front foot to return to the starting position.

10. Chair Squat

69.1% Match

Quads Machine Beginner Isolation

How to perform this exercise

1. To begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders.
2. Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs.
3. Move your feet forward about 18 inches in front of the bar. Position your legs using a shoulder width stance with the toes slightly pointed out. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.
4. Slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper and lower leg breaks 90 degrees.
5. Begin to raise the bar as you exhale by pushing the floor with the heels of your feet, extending the knees and returning to the starting position.

Why You Might Need a Smith Single-leg Split Squat Alternative

You might substitute the Smith single-leg split squat for several practical reasons: no Smith machine at your gym, knee or hip pain that changes joint loading, or a training goal that favors free-weight stability. Alternatives let you shift load distribution—e.g., a front squat increases bilateral knee-extension torque while a Bulgarian split squat preserves unilateral balance and reduces spinal shear. Use cues like maintaining a vertical shin and driving through the heel or midfoot to bias glute or quad activation as needed. Substitutes also let you manipulate range of motion, tempo, and external load to progress hypertrophy or reduce joint stress during rehabilitation.

How to Choose the Right Substitute

Choose based on available equipment, objective, and joint tolerance. For maximal quad isolation and progressive loading pick leg press or front squat; cue a parallel thigh and controlled descent to emphasize knee extension moment. If you need unilateral balance and hip stability, select Bulgarian split squats or walking lunges and focus on an upright torso and knee tracking over toes to target the vasti. Prioritize exercises that let you load progressively while keeping pain-free biomechanics—adjust stance width, step length, and foot angle to shift relative activation between quads and glutes.

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