A Bulgarian split squat performed using a Smith Machine for added stability.
- +More stability than free weights
- +Targets quads, hamstrings, and glutes
- +Adjustable bar height
- –Less activation of stabilizing muscles
- –May put added strain on knees
This exercise targets:
Quadriceps
Quads
Glutes
Glutes
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set the bar on your upper traps inside the Smith machine; set safety stops
- Place a bench or pad behind you; rear foot on it, laces down
- Step the front foot forward so the bar tracks straight up and down
- Unlock the bar; brace core, chest tall, hips square
- Lower straight down, back knee toward the floor, front shin roughly vertical
- Keep the front knee tracking over toes; don’t cave inward
- Drive through the front heel to stand; squeeze glute at the top
- Breathe in on the way down, out as you push up; switch legs after reps