Smith Machine Bulgarian Split Squat
A Bulgarian split squat performed under a Smith machine bar for added, well-balanced resistance.
Equipment: Smith machine, Bench
How to do it
- 1Rest the bar across your upper back and set your back foot on a bench behind you.
- 2Lower your back knee toward the floor by bending your front knee, keeping your torso upright.
- 3Push through your front heel to return to standing.
Common mistakes
- Setting the bench too far from the bar's fixed path, creating an awkward lean.
- Rushing the descent instead of controlling it.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Smith Machine Bulgarian Split Squat safe for beginners?
The Smith Machine Bulgarian Split Squat is tagged intermediate, meaning it generally works best once you already have some legs training experience. If you're new to training, building a base with the Goblet Squat first is a reasonable place to start.
See the Goblet SquatWhat muscles does the Smith Machine Bulgarian Split Squat work?
The primary mover is your quads. As a legs movement, it also involves your glutes and hamstrings.
What can I substitute if I don't have smith-machine or bench for the Smith Machine Bulgarian Split Squat?
The Barbell Back Squat targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have smith-machine or bench available.
See the Barbell Back SquatRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.