Smith machine bulgarian split squat
- Muscle group
- Legs
- Equipment
- Smith machine
- Primary muscles
- Glutes, Quadriceps
- Secondary muscles
- Hamstrings
- Position the bar on your upper back and place one foot behind you on a bench or elevated platform.
- Lower your hips until your front thigh is parallel to the floor, keeping your torso upright.
- Drive through your front foot to return to the starting position.
Tips
- Before you begin, position your front foot far enough forward so that your knee tracks over your toes and does not travel well past them as you descend.
- Keep your torso upright throughout the descent by letting the bar path guide a vertical drop of your hips rather than leaning forward.
- Make sure the rear foot rests on the bench with the top of the foot facing down so the ankle stays relaxed and does not bear load through the descent.
Common mistakes
- Placing the front foot too close to the bar causes the knee to travel far in front of the toes and the heel to lift off the floor during the descent.
- Allowing the front knee to collapse inward during the descent so it no longer tracks over the toes.
- Pushing off the rear foot to assist the ascent rather than driving exclusively through the front foot, which reduces the single-leg demand the exercise is designed to create.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
