Exercise Guide
Smith Machine Bulgarian Split Squat
A rear-foot-elevated split squat under a fixed bar. Takes the balance out of the hardest single-leg lift, which is usually what limits it.
BeginnerStrengthPushCompound
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Quads
Equipment
Smith Machine
Difficulty
Beginner
Category
Strength
Force
Push
Mechanic
Compound
Secondary Muscles
GlutesCore
How to Perform
- 1
Set a bench a stride behind the bar and set the bar at upper-back height.
- 2
Unrack with the bar across your traps and rest the top of your rear foot on the bench.
- 3
Lower until your front thigh is parallel to the floor and your back knee is close to the ground.
- 4
Drive through the front foot to stand, then switch legs.
Tips
- ★Set the front foot before you unrack - adjusting under load is fiddly.
- ★Torso upright for the quad, leaned slightly forward for the glute.