Quads
Smith Machine Bulgarian Split Squat
The Smith Machine Bulgarian Split Squat is a strength exercise in a Smith machine for your quads. Share of the load in the Zulta muscle model: gluteus maximus 26%, quads (vastus lateralis) 15% and quads (vastus medialis) 13%.
How to do it
- Place a flat bench behind the smith machine and set the bar at shoulder height.
- Step under the bar so it rests on your upper traps, grip it and unhook it.
- Place the top of one foot on the bench behind you and the front foot slightly in front of the bar line.
- Lower straight down until the front thigh is parallel to the floor.
- Push through the front heel to rise, then switch legs after the set.
Tips
- Test the foot position with an empty bar before loading.
- Keep the torso upright: the bar path is fixed.
Common mistakes
- Setting the front foot directly under the bar so the knee jams forward.
- Pushing with the back foot on the bench.
- Cutting depth short.
Muscles worked by the Smith Machine Bulgarian Split Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Rear foot on a bench makes a longer stride and puts more of the load on the front leg, mostly its glute. A split stance loads the front leg's quads and glute max, the glute medius and adductors keep the knee and pelvis in line, and the trunk resists the narrow base.
Smith Machine Bulgarian Split Squat alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
- Pendulum Reverse Lunge
- Belt Squat Split Squat
- Smith Machine Split Squat
- Smith Machine Lunge
- Smith Machine Lateral Lunge
Frequently asked questions
What muscles does the Smith Machine Bulgarian Split Squat work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, gluteus medius and quads (rectus femoris) assist.
Is the Smith Machine Bulgarian Split Squat good for beginners?
The Smith Machine Bulgarian Split Squat is rated intermediate. If you are new, learn the Dumbbell Reverse Lunge first and build up from there.
What is a good alternative to the Smith Machine Bulgarian Split Squat?
For example the Bulgarian Split Squat, Bulgarian Split Squat (Barbell) and Dumbbell Reverse Lunge. They train mostly the same muscles, some with different equipment.
How do you make the Smith Machine Bulgarian Split Squat harder?
Add weight or reps, or move on to the Bulgarian Split Squat (Barbell).
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.