Exercise library · Legs
Smith Machine Bulgarian Split Squat.
Bulgarian split squat on the Smith machine, with the fixed bar path removing most of the balance demand.
Also known as: Smith Bulgarian Split Squat, Smith Rear Foot Elevated Split Squat
IntermediateSmith machine · Bench
The numbers
Sets
3–4
Reps
8–12
Rest
60–120 s
The play-by-play
How to do it.
- Step 01
Place a bench behind the Smith machine and set the bar at shoulder height
- Step 02
Step under the bar and rest it on the upper back
- Step 03
Put the top of the rear foot on the bench
- Step 04
Lower until the front thigh is near parallel
- Step 05
Drive up through the front foot, then switch legs
What separates good from great
Pro cues.
Set the front foot slightly ahead of the bar
Keep the hips square
Log the weight on the bar, done on each leg
Common questions
Questions, answered.
- What is the Smith Machine Bulgarian Split Squat?
- Bulgarian split squat on the Smith machine, with the fixed bar path removing most of the balance demand.
- What muscles does the Smith Machine Bulgarian Split Squat work?
- The Smith Machine Bulgarian Split Squat primarily works your quadriceps and glutes. It also recruits your hamstrings as secondary movers.
- What equipment do I need for the Smith Machine Bulgarian Split Squat?
- You need a Smith machine and a bench to perform the Smith Machine Bulgarian Split Squat.
- How many sets and reps should I do for the Smith Machine Bulgarian Split Squat?
- A typical prescription for the Smith Machine Bulgarian Split Squat is 3–4 sets of 8–12 reps. Rest about 60–120 seconds between sets.
- Is the Smith Machine Bulgarian Split Squat good for beginners?
- The Smith Machine Bulgarian Split Squat is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.
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