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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Equipment
- Machine
Smith Machine Bulgarian Split Squat
4 steps Updated 29/08/2026
Smith Machine Bulgarian Split Squat is a resistance exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Smith Machine.
Step by step
How to perform it
- Position yourself under the bar of a smith machine, resting it across your shoulders, and hold it firmly with both hands. Place your right foot back on a bench or box behind you, ensuring your left foot is firmly planted on the floor in front.
- Lower your body by bending your left knee, keeping your torso upright and your right knee pointing towards the floor.
- Continue lowering until your left thigh is parallel to the floor and your right knee is close to, but not touching the floor.
- Push through your left heel to return to the starting position, extending your left leg fully. Repeat for the desired number of repetitions, then switch to your right leg.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Smith Machine Bulgarian Split Squat
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