Smith Machine Bulgarian Split Squat
A rear-foot-elevated split squat with the Smith machine bar on your back. The fixed bar path removes most of the balance demand so you can load the front leg heavily.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Adductors
- Gluteus Medius
- Hamstrings
- Sets
- 3–4
- Reps
- 8–12 per leg
- Rest
- 90s
How to perform
Main muscles working (thicker lines)
Starting position
Place a bench two to three feet behind a Smith machine. Set the bar on your upper back, unrack it, plant your front foot slightly ahead of the bar and rest the top of your rear foot on the bench.
Brace your core and keep your torso upright under the bar.
Lower straight down by bending the front knee until your rear knee is just above the floor.
Keep the front heel planted and the knee tracking over your toes.
Press through the front foot to return to the top.
Complete all reps, then switch legs.
Breathing: Inhale as you lower, exhale as you press up.
Coaching tips
Straight down the rails
Front heel heavy
Rear leg relaxed
Common mistakes
Front foot directly under the bar so the knee jams forward
Pushing off the back foot
Rear foot too close to the bench
Front knee caving inward
Safety notes
Set the Smith stops just above the lowest point of your rep.
Find your foot position with an empty bar first.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.