Smith Machine Bulgarian Split Squat
Level up your lower body strength with this single-leg squat that fires up your quads, glutes, and core. The Smith machine provides extra stability, so you can focus on sinking deep, driving through your front heel, and really feeling that burn. Perfect for building balance, power, and serious leg strength.
Build quad and glute strength
Improve balance and stability
Improve any muscle imbalances between legs
Boost core strength
Increase power and endurance
How to perform a Smith machine Bulgarian split squat
Step 1
Prepare by setting the height of the Smith machine bar to approximately shoulder height, adding any additional weight plates if desired, and positioning a bench behind the Smith machine for your foot to rest on.
Step 2
Position yourself underneath the bar so that it rests on your shoulders, feet together and hands on the bar in an overhand grip (palms facing away from your body) slightly wider than your shoulders with the bar resting on your shoulders.
Step 3
Lift one foot and rest it on top of the bench behind you, keeping your core braced and shoulders back and down. Keep your front foot far enough forward so your knee can bend without pushing past your toes.
Step 4
Bend your front knee and lower your hips straight down until your front thigh is about parallel to the floor and your back knee is close to the floor, pointing straight down.
Step 5
Push through your front heel to return to standing with control, maintaining a soft bend in your knee at the top rather than locking out.
Step 6
Perform all reps on one side before carefully re-racking the bar, switching legs and repeating on the other side.
Form tips
Position your front foot far enough forward so your knee tracks over your ankle, not way past your toes.
Start with light weight until you’re comfortable with balance and positioning.
Keep your torso upright rather than leaning too far forward.
Control the movement both down and up (avoid bouncing and using momentum).
Remember your back leg is just for balance - you should be feeling this in your front leg.
Maintain a soft bend in your knee at the top - don't lock out.
If you're nervous about going heavy, move slower for an extra challenge.
