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Quadriceps · Intermediate

Smith Machine Bulgarian Split Squat

Rear-foot-elevated unilateral Smith squat loading the front-leg quadriceps and glutes with guided external resistance.

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Smith Machine Bulgarian Split Squat demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCore

Equipment

Smith Machine

Sets × reps

3 × 12 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Set the Smith bar across the upper back and place the rear foot on a bench behind you.
  2. 02Position the front foot far enough forward to keep the heel grounded and the body balanced.
  3. 03Lower straight down by bending the front knee and hip while the rear knee approaches the floor.
  4. 04Keep most of the load on the front leg and the knee tracking over the toes.
  5. 05Drive through the front foot to stand, complete the set, and switch legs.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionBulgarian Split SquatRelated variationBody Weight Bulgarian Split JumpsRelated variationDumbbell Deficit Bulgarian Split SquatRelated variationDumbbell Goblet Bulgarian Split SquatRelated variationDumbbell Rear Foot Elevated Split SquatRelated variationDumbbell Single Arm Bulgarian Split Squat With Hand Support

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse LungeComparable substituteLateral Lunge with Heel TouchComparable substituteAlternating Dumbbell Forward Lunge

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