Smith Machine Bulgarian Split Squat

How to do it

1. Set the bar in a Smith machine at about hip height. Stand facing away from the machine with a bench a couple of feet behind you.

2. Step under the bar so it rests across your upper back, unrack it, and place the top of one foot on the bench behind you.

3. Set your front foot far enough forward that your knee stays over your midfoot at the bottom. This will be your starting position.

4. Lower yourself by bending the front knee until your front thigh is roughly parallel to the floor.

5. Drive through your front heel to return to the start.

6. Complete your reps on one leg before switching.