Smith Machine Bulgarian Split Squat

intermediate · lunge

Setup

Set a low bench or box just behind the bar's path, then set the safety stops on the rails one notch below your lowest position. Take the stance before you take the load: the front foot far enough forward that the front knee stays behind the toes at the bottom, the back foot on the bench with the top of the foot down. Step under the bar, rest it across your upper back, stand tall, and only then rotate the bar off the hooks.

Execution

Stand with most of your weight on the front leg, the back foot only lightly resting on the bench for balance.
Inhale and lower straight down along the bar's vertical path, tracking the front knee over the toes.
Go down until the back knee nearly touches the floor, keeping the torso upright rather than tipping forward.
Exhale and drive through the front heel to stand back up along the same vertical line.
If you run out of strength mid-set, lower onto the safety stops, let the bar sit there and duck out, rather than forcing the last rep.
When the reps on one side are done, guide the bar back to hook height and rotate it to re-lock before you step out, switch legs and set up again; never turn to switch legs with the bar still on your back.

Breathing

Inhale as you lower, exhale as you drive up. Do not hold your breath to move a heavier weight; if you have high blood pressure, heart disease, a hernia or you are pregnant, never hold it at all, lighten the load and exhale on the way up.

Quick cues

Most of the weight on the front leg.
Front knee tracks the toes.
Torso upright, don't tip forward.
Out of strength means lower onto the safety stops.

Common faults

Fault: Placing the front foot too close, letting the knee travel well past the toes
Fix: Step the front foot further forward until the shin is close to vertical at the bottom.
Fault: Leaning the torso forward to keep balance
Fix: Brace the core, keep the chest up and look straight ahead instead of down at the feet.
Fault: Shifting weight onto the elevated back leg
Fix: Let the back foot only lightly touch the bench, keeping all the drive in the front leg.
Fault: Switching legs partway through the planned reps
Fix: Finish all the reps on one side, resting on the safety stops if needed, before turning to switch legs.

Equipment

smith_machine, bench

Muscle groups

legs, glutes