Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredMachine
- MechanicsCompound
- Force TypePush
- Experience LevelBeginner
- Secondary Muscles
Calves, Glutes, Hamstrings
Target Muscle Group
Quads
Smith Machine Bulgarian Split Squat Instructions
- Set the bar on the Smith Machine to about shoulder height.
- Step under the bar, resting it across your upper traps, and unrack it by rotating the bar.
- Stand about 2–3 feet in front of a bench, facing away from it.
- Place one foot behind you on the bench, laces down.
- Keep your chest up and core engaged. This is the starting position.
- Lower your back knee toward the floor by bending your front leg, keeping your front knee aligned over your ankle.
- Stop when your front thigh is parallel to the floor.
- Push through your front heel to return to the starting position. This is one rep.
- Repeat for reps, then switch legs.
0 Comments