Bulgarian Split Squat (Smith Machine)

How to do it

1. Place a knee-high bench behind you inside the Smith machine and set the bar on your upper back.
2. Stand about one long step in front of the bench and rest the top of one foot on it behind you.
3. Unrack the bar, brace and look forward.
4. Sink straight down with control until just before your rear knee touches the floor.
5. Drive through the front leg to stand back up, then rack the bar and switch legs.

Key cues

• Brace before you sink
• Eyes forward
• Front knee tracks over the toes
• Stop just short of the floor
• Push the floor away with the front leg

Common mistakes

• Front knee caving inward
• Leaning on the back leg to push up
• Feet set so far apart you lose balance
• Forcing an upright torso instead of leaning as needed

Muscles worked

Primary

Quads, glutes and adductors

Secondary

Abs and obliques

Equipment

Smith machine and flat bench.

Variations

• Bulgarian Split Squat (Dumbbell)

  Dumbbell · Quads, glutes · Squat

• Bulgarian Split Squat (Bodyweight)

  Bodyweight · Squat

References

1. StrengthLog: Smith Machine Bulgarian Split Squat
2. BarBend: Bulgarian Split Squat