Machine exercise

Smith Machine Bulgarian Split Squat form, muscles worked, and workout tracking

The Smith machine Bulgarian split squat is a rear-foot-elevated single-leg squat performed under a guided bar path, loading the quadriceps and glutes of the front leg while the trailing foot rests on a bench behind. Lifters choose this variation to push unilateral leg hypertrophy close to failure safely, since the fixed rails remove the balance demand that usually limits free-weight split squats.

Smith Machine Bulgarian Split Squat illustration

How to do Smith Machine Bulgarian Split Squat

  1. 1Set the bar to shoulder height, position a bench about two feet behind it, and place the bar across your upper traps.
  2. 2Unrack the bar, rest the top of your rear foot on the bench, and plant your front foot far enough forward that your knee tracks over your midfoot.
  3. 3Inhale and brace your core, then lower straight down until your front thigh is roughly parallel to the floor.
  4. 4Keep your torso upright and your front heel planted; avoid letting the front knee cave inward.
  5. 5Exhale as you drive through the front foot back to the start, complete all reps, then switch legs before re-racking.

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Track Smith Machine Bulgarian Split Squat in Plates

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