QuadricepsAdvanced
Smith Machine Split Jump
An explosive split squat in a Smith machine: from the bottom of the split you jump and switch legs under the bar. Builds single-leg power with the rails steadying the load.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Calves (Gastrocnemius)
- Adductors
- Sets
- 3–4
- Reps
- 4–6 per leg
- Rest
- 90–120s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.