Bulgarian Smith Machine Split Squat

Technique

How to perform Bulgarian Smith Machine Split Squat

1. Set a bench behind the Smith Machine and position the bar across your upper back.
2. Place one foot forward and rest the top of the other foot on the bench, adjusting the stance so the front foot stays fully planted.
3. Take the bar's weight and release the catches, keeping the torso braced.
4. Bend the front hip and knee to lower under control while the rear foot remains supported.
5. Push through the full front foot and extend the front hip and knee to stand.
6. Complete the set, secure the bar on its catches and change sides.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis.