Smith Machine Bulgarian Split Squat

Step 1

Set the height of the Smith machine bar to approximately chin height. Position yourself underneath the bar so that it rests on your shoulders. Place both hands on the bar in an overhand grip (palms facing away from your body) slightly wider than your shoulders. Standing underneath the bar with it resting on your shoulders, plant both feet on the floor slightly further than shoulder-width apart. Stand up tall and release the bar from its locked position. Carefully step your right foot backwards, allowing the ball of your foot to rest on top of the bench. Carefully shuffle your left foot forward, if needed, ensuring that your feet are shoulder-width apart. This is your starting position.

Step 2

Inhale. Bend both knees to approximately 90-degrees, taking most of the weight on your left foot, and your right foot should help you to balance. When done correctly, your front knee will be aligned with your ankle.

Step 3

Exhale. Push mainly through the heel of your left foot and use your right foot to assist balance, extend both legs and return to the starting position. Complete half of the specified number of repetitions on the same side, before completing the remaining repetitions on the other side. Return the bar to its locked position.

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