Smith Machine Bulgarian Split Squat

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Gluteus Medius
• Adductor Magnus
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis

Equipment

• Smith Machine
• Flat Bench

Technique

1. Place a bench behind you in line with the Smith machine bar and set the bar at shoulder height.
2. Step under the bar and rest it on the upper back, then put the rear foot on the bench and the front foot a long step forward.
3. Unhook the bar and lower until the front thigh is about parallel, keeping the torso upright.
4. Drive up through the whole front foot to stand.
5. Hook the bar back before switching legs.

Cues

• Set the front foot far enough that the knee stays over the ankle.
• Keep the chest tall.
• Set the front foot so the bar travels straight down over the middle of it.

Common mistakes

• The front foot too close, so the knee is too far forward.
• Leaning forward.
• The front knee caving in.
• Not using the bar hooks and safeties.

Alternatives

• Bulgarian Split Squat
• Smith Machine Split Squat
• Bodyweight Split Squat