The Bulgarian split squat performed within a Smith machine is a unilateral lower body exercise. It involves placing the rear foot elevated on a bench while the front foot remains planted on the ground within the Smith machine’s track. The exercise is then executed by lowering the body, primarily working the quadriceps, glutes, and hamstrings of the front leg. Stabilizer muscles throughout the core and lower body are also engaged to maintain balance and control. The Smith machine provides a fixed vertical plane of motion, which can assist in stability and allow for a greater focus on targeted muscle groups.
This exercise offers numerous benefits, including improved lower body strength, enhanced balance and coordination, and increased muscle hypertrophy. The elevated rear foot increases the range of motion, leading to a deeper stretch and greater muscle activation in the working leg. Utilizing the Smith machine can be particularly helpful for individuals new to the movement or those who require additional stability. Historically, unilateral exercises have been incorporated to address strength imbalances between limbs and improve overall functional fitness.
