Smith Machine Bulgarian Split Squat

Muscles worked by the Smith Machine Bulgarian Split Squat

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

HamstringsHamstring Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

Smith Machine

Also called: smith bar, guided barbell, fixed barbell, smith press.

How to do the Smith Machine Bulgarian Split Squat

1. Set up a bench behind the Smith machine. Rest the bar on your traps.
2. Place the rear foot on the bench and front foot forward.
3. Lower your back knee toward the floor.
4. Push through the front heel to return.
5. Repeat on both sides.

Form tips

• The Smith machine guides the bar path.
• Focus on keeping front knee tracking over toes.

At a glance

Smith Machine Bulgarian Split Squat in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Back Squat
• Bodyweight Squat
• Box Squat
• Bulgarian Split Squat
• Dumbbell Front Squat
• Dumbbell Split Squat
• Front Squat
• Goblet Squat

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "smith-machine-bulgarian-split",
  "name_en": "Smith Machine Bulgarian Split Squat",
  "name_de": "Smith Machine Bulgarische Kniebeuge",
  "name_es": "Sentadilla Búlgara en Máquina Smith",
  "description_en": "A Bulgarian split squat performed in a Smith machine for added stability and load control.",
  "description_de": "Eine bulgarische Kniebeuge im Smith Machine für mehr Stabilität und bessere Lastkontrolle.",
  "description_es": "Una sentadilla búlgara realizada en la máquina Smith para mayor estabilidad y control de la carga.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "smith_machine",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "hamstrings"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "leg_day",
    "lower_back_safe",
    "shoulder_safe",
    "no_axial_load",
    "knee_safe",
    "requires_bench"
  ],
  "variation_group": "squat",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Set up a bench behind the Smith machine. Rest the bar on your traps.",
    "Place the rear foot on the bench and front foot forward.",
    "Lower your back knee toward the floor.",
    "Push through the front heel to return.",
    "Repeat on both sides."
  ],
  "instructions_de": [
    "Stelle eine Bank hinter dem Smith Machine auf. Lege die Stange auf den Nacken.",
    "Platziere den hinteren Fuß auf der Bank und den vorderen Fuß nach vorne.",
    "Senke das hintere Knie zum Boden.",
    "Drücke durch die vordere Ferse zurück.",
    "Wiederhole auf beiden Seiten."
  ],
  "instructions_es": [
    "Coloca un banco detrás de la máquina Smith. Apoya la barra sobre los trapecios.",
    "Coloca el pie trasero en el banco y el pie delantero hacia adelante.",
    "Baja la rodilla trasera hacia el suelo.",
    "Empuja con el talón delantero para volver.",
    "Repite de ambos lados."
  ],
  "tips_en": [
    "The Smith machine guides the bar path.",
    "Focus on keeping front knee tracking over toes."
  ],
  "tips_de": [
    "Das Smith Machine führt die Stangenbahn.",
    "Achte darauf, dass das vordere Knie über den Zehen bleibt."
  ],
  "tips_es": [
    "La máquina Smith guía la trayectoria de la barra.",
    "Concéntrate en mantener la rodilla delantera alineada sobre los dedos del pie."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/smith-machine-bulgarian-split-start.webp",
      "peak": "images/flat/smith-machine-bulgarian-split-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "smith-machine-bulgarian-split");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.