Smith Machine Bulgarian Split Squat: How-to, Tips & More
The Smith Machine Bulgarian Split Squat is a intermediate compound exercise for your quads. You do it with smith machine and bench, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Besides the quads, it also works your glutes, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
How to do the Smith Machine Bulgarian Split Squat
- Set the smith bar on your upper back and rest your back foot on a bench.
- Step the front foot forward so your knee stays over your foot.
- Lower until your back knee is close to the floor.
- Drive up through the front foot, then switch legs after the set.
Smith Machine Bulgarian Split Squat tips
- The machine handles balance, so you can push harder.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Smith machine, Bench
Type
Compound
Smith Machine Bulgarian Split Squat alternatives
Barbell Bulgarian Split Squat
Quads
Bulgarian Split Squat
Quads
Dumbbell Bulgarian Split Squat
Quads
Bodyweight Bulgarian Split Squat
Quads
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Back Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Barbell Step Up
Barbell
Frequently asked questions
What muscles does the Smith Machine Bulgarian Split Squat work?
The Smith Machine Bulgarian Split Squat mainly works your quads, with help from your glutes.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Smith Machine Bulgarian Split Squat good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Smith Machine Bulgarian Split Squat?
You need smith machine and bench.
Add Smith Machine Bulgarian Split Squat to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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