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  • Gluteus maximus
  • Smith machine
  • Intermediate

Smith machine Bulgarian split squat

The Smith machine Bulgarian split squat works your glutes and quads, with your inner thighs helping. Start with 2 to 3 sets of 8 to 12 reps per side, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 6 to 12 reps per side.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Weight on your front foot
  2. Tip 2Back leg just rests
  3. Tip 3Drop straight down the track

Where you should feel it

In the glutes and front of the thigh of your front leg. Front foot farther out with a slight forward lean shifts the work to your glutes; foot closer to the bar shifts it to your thigh.

Main muscles
Gluteus maximus, vastus lateralis, and vastus medialis
Also working
Rectus femoris, adductor magnus, adductors, and gluteus medius

How to do it

  1. Set the Smith bar at shoulder height and place a bench behind it, about one long stride away.

  2. Rest the bar on your upper back, rotate it to unhook, put the top of your back foot on the bench and place your front foot slightly ahead of the bar.

  3. Bend your front knee and lower until your thigh is almost parallel to the floor, torso leaning slightly forward and weight on your front foot.

  4. Push the floor away with your whole front foot to stand up. Finish all reps, rehook the bar and switch legs.

Common mistakes

  • Mistake

    Front foot right under the bar, so your knee shoots forward and your heel lifts.

    How to fix it

    Move your front foot farther forward until you can lower with your heel down and your shin close to vertical.

  • Mistake

    Bench too close or too far, so your back leg ends up overstretched or cramped.

    How to fix it

    Test it unloaded: with your back knee near the floor, your back foot should sit easily on the bench. Move the bench until it does.

  • Mistake

    Pushing with your back leg to stand up.

    How to fix it

    Your back leg only balances you. Think about standing up with your front leg, pushing through your whole foot.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 38 to 12 per side360 to 120 s
Muscle and definition2 to 46 to 12 per side1 to 31.5 to 3 min

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Dumbbells

    A dumbbell in each hand. It takes more balance and grip.

  • Smith machine split squat

    Both feet on the floor, no bench. More stable.

  • Bodyweight

    Hands on your hips or on a support, to learn the position before adding load.

At home or with more support

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Muscles worked

    McCurdy K, O'Kelley E, et al. Comparison of lower extremity EMG between the 2-leg squat and modified single-leg squat in female athletes. J Sport Rehabil. 2010;19(1):57-70.

    PubMedDOI

  • Muscles worked

    Mausehund L, Skard AE, et al. Muscle Activation in Unilateral Barbell Exercises: Implications for Strength Training and Rehabilitation. J Strength Cond Res. 2019;33 Suppl 1:S85-S94.

    PubMedDOI

  • Muscles worked

    Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

    Full textPubMed

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026