Smith Machine Bulgarian Split Squats

1. Staggered stance with one leg resting on bench or elevated surface
2. Lift bar up and rotate to release it
3. Brace your core
4. Bend/lunge slightly forward until you get to end range
   1. The more you lean forward, the more it will target your glutes
   2. The straight up you are, the more it will target your quads

Tips:

• To find a comfortable stance distance at the start, this is what I do:
  • Rest one foot on bench
  • Sit back on that heel
  • Extend working leg out fully and stand up from there
• Play around with your stance distance until it feels comfortable and secure. Having to focus on balance during this is normal as well.