Smith machine bulgarian squat

Muscles worked: Quads
Quads
🔧 smith machine ↕ Squat 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Set the Smith machine bar to shoulder height, secure the locks. Stand facing the bench, bar across your upper back. Place one foot on the bench behind you, toes secure. Grip the bar slightly wider than shoulder-width. Engage your core, chest up. Bend your front knee, lowering your back knee towards the ground. Lower until your front thigh is parallel to the floor, knee aligned with your toes. Press through your front foot heel to return to the start. Repeat for desired reps, then switch legs.

Muscles Worked

Quadriceps

Tips

Ensure your front foot is positioned to keep your knee aligned over your ankle. Maintain an upright torso for glute and quad activation. Use slow, controlled movements. Start with lighter weight to perfect form. Keep your core engaged.

Similar exercises

Smith machine bulgarian split squats Quads · 🔧 smith machine 4/10 Bulgarian squat Quads, Glutes · 🔧 no equipment 4/10 Smith machine squat Quads · 🔧 smith machine 3/10 Smith machine sissy squat Quads · 🔧 Smith Machine 4/10 Bulgarian jump squat Quads, Glutes · 🔧 no equipment 5/10 Barbell bulgarian split squat Quads · 🔧 Barbell 6/10 Smith machine chair squat Quads · 🔧 smith machine 3/10 Dumbbell bulgarian split squat Quads · 🔧 Dumbbell 5/10
Feedback

Found a bug or have an idea?

MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.