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Upper Legs · Smith Machine
Smith Machine Bulgarian Split Squat
Smith Machine Bulgarian Split Squat is a beginner compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a smith machine. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Smith Machine
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Smith Machine Bulgarian Split Squat
- 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.
Form tips
- Ensure your front knee stays in line with your toes to avoid unnecessary strain on the knee joint.
- Keep your torso upright and avoid leaning forward or backward excessively.
- Breathe steadily, exhaling as you push up and inhaling as you lower down.
Smith Machine Bulgarian Split Squat alternatives
More quads exercises
Smith Machine Bulgarian Split Squat FAQ
What muscles does Smith Machine Bulgarian Split Squat work?
Smith Machine Bulgarian Split Squat mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Smith Machine Bulgarian Split Squat?
You need a smith machine.
How many sets and reps of Smith Machine Bulgarian Split Squat should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Smith Machine Bulgarian Split Squat good for beginners?
Yes. Smith Machine Bulgarian Split Squat is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Smith Machine Bulgarian Split Squat burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Smith Machine Bulgarian Split Squat?
Other exercises for the quads include Dumbbell Bulgarian Split Squat, Bulgarian Split Squat, Bulgarian Split Squat Cable Resistance Band and Barbell Bulgarian Split Squat.
For developers
Use Smith Machine Bulgarian Split Squat in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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