How to Do Smith Machine Bulgarian Split Squat

Smith Machine Bulgarian Split Squat is a quads exercise using machine, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Machine

Difficulty

Beginner

01 / Move with control

How to perform

How to do Smith Machine Bulgarian Split Squat

  1. 01Position a bench behind the Smith machine and place the bar across your upper traps.
  2. 02Reach one foot back and place the top of the foot securely on the bench behind you.
  3. 03Step the lead foot forward and unlock the bar, maintaining an upright torso.
  4. 04Descend by bending the front knee until the back knee nearly touches the floor.
  5. 05Drive through the front heel to return to the start, exhaling as you ascend.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Smith Machine Bulgarian Split Squat

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the front foot positioned far enough forward so that the front shin remains nearly vertical at the bottom of the squat.

Same coaching engine used inside the A90 app

05 / FAQ

Smith Machine Bulgarian Split Squat questions

What muscles does Smith Machine Bulgarian Split Squat work?

Smith Machine Bulgarian Split Squat is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Smith Machine Bulgarian Split Squat correctly?

Position a bench behind the Smith machine and place the bar across your upper traps. Reach one foot back and place the top of the foot securely on the bench behind you. Step the lead foot forward and unlock the bar, maintaining an upright torso. Descend by bending the front knee until the back knee nearly touches the floor. Drive through the front heel to return to the start, exhaling as you ascend.

What is the A90 coach tip for Smith Machine Bulgarian Split Squat?

Keep the front foot positioned far enough forward so that the front shin remains nearly vertical at the bottom of the squat.

Is Smith Machine Bulgarian Split Squat suitable for beginners?

Smith Machine Bulgarian Split Squat is rated beginner in the A90 Training Club catalogue.

What equipment do you need for Smith Machine Bulgarian Split Squat?

Smith Machine Bulgarian Split Squat uses machine.

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