Bulgarian Split Squat (Smith Machine)

A single-leg squat variation performed on the Smith machine with the rear foot elevated on a bench, emphasizing quadriceps and glute strength.

Instructions

1. Position a bench or step behind you approximately 2-3 feet from the Smith machine.
2. Set the Smith machine bar to approximately shoulder height.
3. Step forward with one leg and place your rear foot on the bench behind you, resting the top of your shoe on the bench.
4. Place the bar across your upper back and hold it with both hands, taking a grip slightly wider than shoulder width.
5. Unlock the bar from the safety catches and stand with your front leg bent at approximately 90 degrees.
6. Lower your body by flexing your front knee, descending until your back knee nearly touches the floor.
7. Drive through your front heel to return to the starting position, extending your front leg.
8. Complete all repetitions on one leg before switching to the opposite side.

Tips

• Keep your torso upright and core engaged throughout the movement.
• Position your front foot far enough forward that your knee stays over your ankle at the bottom.
• Avoid allowing your front knee to cave inward; keep it in line with your toes.
• Focus on driving through your front heel rather than your toes.
• The rear leg should be passive; the front leg performs the primary work.
• Maintain a neutral spine and do not lean excessively forward.