Strength training can help you build muscle and increase your overall fitness level. The Bulgarian Split Squat is a great exercise that targets your legs and can help improve your balance and stability. In this exercise, you’ll use a bench and a Smith machine to perform a variation of the traditional split squat. By following the proper steps and technique, you can get the most out of this exercise and see improvements in your lower body strength.
How to perform Smith Machine Bulgarian Split Squat
- Place a bench a step’s distance away from the smith machine bar and set the bar to shoulder height. Load up the bar with the recommended weight.
- Position yourself in front of the bar and place one foot flat on the floor, slightly in front of the bar, and the other foot behind you, resting on the bench at knee height.
- Hold the bar on your shoulders to brace your position and release the bar from the safety rack by twisting up the bar hooks.
- Descend by bending your knees while maintaining good posture. Finish when you create a 90-degree angle at your front knee. As you descend, inhale and ensure that your front knee does not extend past your toes.
- Pause for a brief moment at the bottom of the movement, then exhale and drive up through your front heel and thigh until you return to the starting position.
- Repeat the movement for the desired number of repetitions before switching sides and repeating the steps for the other leg.
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