Smith machine bulgarian split squat

Category

Legs

Difficulty

Intermediate

Equipment

Smith Machine

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Position yourself under the bar of a smith machine, resting it across your shoulders, and hold it firmly with both hands. Place your right foot back on a bench or box behind you, ensuring your left foot is firmly planted on the floor in front.
2. Lower your body by bending your left knee, keeping your torso upright and your right knee pointing towards the floor.
3. Continue lowering until your left thigh is parallel to the floor and your right knee is close to, but not touching the floor.
4. Push through your left heel to return to the starting position, extending your left leg fully. Repeat for the desired number of repetitions, then switch to your right leg.

Form tips

• Ensure your front knee stays in line with your toes to avoid unnecessary strain on the knee joint.
• Keep your torso upright and avoid leaning forward or backward excessively.
• Breathe steadily, exhaling as you push up and inhaling as you lower down.