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

The Smith Single-leg Split Squat is done standing with a Smith machine. Ranked closest by our scoring: Split Squats, the Suspended Split Squat and the Squat To Overhead Reach.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Smith Single-leg Split Squat

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.
Filter Smith Single-leg Split Squat alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Smith Single-leg Split Squat Alternatives

10 substitutes, ranked by how closely each one matches the Smith Single-leg Split Squat on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Split SquatsPlay demonstration

    1. Split Squats

    85% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the quads with bodyweight alone.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step forward with one foot and place it about two feet in front of the other foot.
    3. Lower your body by bending your knees and hips, keeping your back straight.
    4. Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
    5. Pause for a moment, then push through your front heel to return to the starting position.
    6. Repeat for the desired number of repetitions, then switch legs and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: split squat, the same as the Smith Single-leg Split Squat
    • Primary muscle: quads, the same as the Smith Single-leg Split Squat
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Single-leg Split Squat
  2. Suspended Split SquatPlay demonstration

    2. Suspended Split Squat

    84% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand facing away from a suspension trainer with your feet shoulder-width apart.
    2. Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer.
    3. Bend your standing leg and lower your body down into a lunge position, keeping your chest up and your knee in line with your toes.
    4. Push through your heel to return to the starting position.
    5. Repeat for the desired number of repetitions, then switch legs.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: split squat, the same as the Smith Single-leg Split Squat
    • Primary muscle: quads, the same as the Smith Single-leg Split Squat
    • Equipment: a suspension trainer, not a machine
    • Body position: standing, the same as the Smith Single-leg Split Squat
    • Balance: harder to stay steady on than the Smith Single-leg Split Squat
  3. Curtsey SquatPlay demonstration

    3. Curtsey Squat

    70% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the glutes rather than the quads.

    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.
    6. Repeat on the other side, stepping diagonally behind and across your body with your left foot.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, not quads
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Single-leg Split Squat
  4. Squat To Overhead ReachPlay demonstration

    4. Squat To Overhead Reach

    68% match
    • Quads
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Lower your body down into a squat position by bending your knees and pushing your hips back.
    3. As you come up from the squat, extend your arms overhead, reaching towards the ceiling.
    4. Return to the starting position by lowering your arms and bending your knees to squat down again.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: quads, the same as the Smith Single-leg Split Squat
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Single-leg Split Squat
  5. Squat To Overhead Reach With TwistPlay demonstration

    5. Squat To Overhead Reach With Twist

    68% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. As you come up from the squat, raise your arms overhead and twist your torso to one side.
    4. Return to the starting position and repeat the squat, this time twisting your torso to the opposite side.
    5. Continue alternating sides with each squat repetition.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, the same as the Smith Single-leg Split Squat
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Single-leg Split Squat
  6. Single Leg Squat (Pistol) MalePlay demonstration

    6. Single Leg Squat (Pistol) Male

    67% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and arms extended in front of you.
    2. Lift your right foot off the ground and extend it forward.
    3. Slowly lower your body down by bending your left knee and pushing your hips back.
    4. Keep your chest up and your back straight as you lower yourself down.
    5. Lower until your left thigh is parallel to the ground, or as low as you can comfortably go.
    6. Pause for a moment at the bottom, then push through your left heel to return to the starting position.
    7. Repeat for the desired number of repetitions, then switch legs.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, not quads
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Single-leg Split Squat
    • Balance: harder to stay steady on than the Smith Single-leg Split Squat
  7. One Leg SquatPlay demonstration

    7. One Leg Squat

    67% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Extend one leg forward, keeping it off the ground.
    3. Bend your standing leg and lower your body down as if sitting back into a chair.
    4. Keep your chest up and your back straight.
    5. Push through your heel to return to the starting position.
    6. Repeat with the other leg.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, not quads
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Single-leg Split Squat
    • Balance: harder to stay steady on than the Smith Single-leg Split Squat
  8. Bodyweight Squat

    8. Bodyweight Squat

    65% match
    • Quads
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
    2. Begin the movement by flexing your knees and hips, sitting back with your hips.
    3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: quads, the same as the Smith Single-leg Split Squat
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Single-leg Split Squat
  9. Semi Squat JumpPlay demonstration

    9. Semi Squat Jump

    64% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Bend your knees and lower your body into a squat position.
    3. Jump explosively, extending your hips and knees while swinging your arms for momentum.
    4. Land softly on the balls of your feet and immediately go into the next repetition.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, the same as the Smith Single-leg Split Squat
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Single-leg Split Squat
  10. Freehand Jump Squat

    10. Freehand Jump Squat

    62% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Cross your arms over your chest.
    2. With your head up and your back straight, position your feet at shoulder width.
    3. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
    4. Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
    5. When you touch the floor again, immediately squat down and jump again.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, the same as the Smith Single-leg Split Squat
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Single-leg Split Squat

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.

Smith Single-leg Split Squat FAQ

What muscles does Smith Single-leg Split Squat work?

The exercise primarily targets the quadriceps (vastus lateralis, medialis, intermedius) through knee extension. It also recruits gluteus maximus and medius for hip stability, hamstrings for posterior chain support, and core muscles to maintain torso position; drive through the front foot to maximize quad loading.

What is the best bodyweight alternative to Smith Single-leg Split Squat?

The Bulgarian split squat (rear-foot-elevated split squat) is the top bodyweight alternative: elevate your rear foot, lower until the front thigh is near parallel, and keep a tall torso to emphasize the quads. Slow the eccentric descent to increase time under tension and unilateral quad activation.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology