Iron Streak- Main muscle
- Quadriceps
- Also works
- Glutes, Hamstrings
- Equipment
- Smith machine
How to do it
- Set the Smith bar on your upper back and step into a long split stance.
- Unhook the bar and lower straight down until your back knee almost touches the floor.
- Push through your front foot to rise; finish your reps, then switch legs.
Common mistakes
- Standing too close, so your front knee shoots far forward.
- Pushing off the back foot.
Know what to lift next
Iron Streak puts lifts like the Smith Machine Split Squat into a weekly plan built around your goal, schedule and equipment. Every set shows the weight and reps to aim for, and your streak keeps score.