Bulgarian Split Squat Smith Machine

The Bulgarian split squat is a version of a single-leg squat where the back leg is elevated on a bench or a sturdy chair. The Bulgarian split places great focus on the quadriceps. It will challenge your balance, which in turn will improve core strength.

1. Rest one foot on a bench, box or stair, in knee height.

2. Get into a forward lunge position with torso upright, your core engaged and hips square.

3. Your leading leg should be around half a metre in front of bench.

4. Lower until your front thigh is almost horizontal, keeping your knee in line with your foot.

5. Drive up through your front heel back to the starting position, again keeping your movements measured.

Two common mistakes is to have your front leg placed either to close to or to far away from the bench. Your leg should be 90 degrees, with kneein aligned with your foot. The other mistake is not to keep your chest up.