Skip to main content

Smith Machine Bulgarian Split Squat

Step by step instructions, muscle activation and variants for the Smith Machine Bulgarian Split Squat.

HardGlutesQuadriceps

About this exercise

A unilateral lower-body exercise performed in the Smith machine with the rear foot elevated on a bench. Elevating the rear foot increases hip flexor stretch and range of motion for the front leg, targeting the quadriceps and glutes intensely. The Smith machine's fixed bar path provides stability that allows focus on muscle loading and depth.

How to Perform

  • Position a flat bench behind you inside the Smith machine
  • Set the barbell across your upper traps and stand with your front foot approximately one stride ahead
  • Rest the top of your rear foot on the bench behind you
  • Unrack the bar and stand tall with your core engaged
  • Lower your rear knee toward the floor, keeping your torso upright
  • Ensure your front knee tracks over your toes throughout the descent
  • Drive through your front foot to return to the starting position
  • Complete all reps on one side before switching legs

Muscle Activation

Primary
GlutesQuadriceps
Secondary
HamstringsCore

About the Smith Machine Bulgarian Split Squat

The Smith Machine Bulgarian Split Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

3-Point Standing Hops

Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore

4 Corners Curtsy

Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs

4-Cone Single Foot Lateral Hops

Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs

4-Way Single Leg Hop

Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore