How to Do Smith Machine Bulgarian Split Squat: Muscles Worked & Proper Form

Muscles Worked in Smith Machine Bulgarian Split Squat

Primary muscles worked:

• Quads
• Glutes
• Adductors

How to Do Smith Machine Bulgarian Split Squat

1. Stand in the smith machine with your back turned against a bench, which should be at about knee height. Stand about one long step in front of the bench.
2. Place one foot on the bench behind you.
3. Inhale, look forward and squat down with control until right before the knee of the back leg touches the floor.
4. Reverse the movement and extend your front leg again while exhaling.
5. Inhale at the top and repeat for reps.

Commentary

The bulgarian split squat is an exercise that offers plenty of benefits. The exercise trains your thighs and glutes hard while also training your control and stability in your knees and hips. Because the load is placed on one leg at a time, the activation increases in your core muscles, particularly the ones at your sides.