Adiletix - Smith Machine Bulgarian Split Squat - Step-by-Step Guide
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Smith Machine Bulgarian Split Squat
1 - Set the Smith machine bar to about upper-chest height and place a bench or box behind you for your rear foot.
2 - Position yourself under the bar with it resting across your upper traps, then step one foot forward and place the top of your rear foot on the bench or box behind you.
3 - Unrack the bar and brace your core, keeping your chest up and your front foot flat on the floor.
4 - Lower your body by bending the front knee and hip until your front thigh is roughly parallel to the floor or as low as your mobility allows.
5 - Keep your front knee tracking in line with your toes and avoid letting the rear leg push the movement.
6 - Drive through the heel and midfoot of your front foot to return to the starting position.
7 - Complete the desired repetitions on one leg, then switch sides.
