Smith Machine Bulgarian Split Squats: My Favorite Setup

Sets x reps and notes ⬇️

2-3 sets per side
6-12 reps
As always, I take my sets VERY close to failure. 0-2RIR (reps in reserve) is my recommendation.

Keep about 80-90% of weight in the front foot and use it to push off.

The back leg is mostly there for balance, but can assist a bit and due to the position of it, will stimulate the rectus femoris a bit.

If you don’t have access to a smith machine, doing these with dumbbells is totally fine. I do recommend holding onto something for balance when you do them with dumbbells though.

[shinichiizumi]

im so self conscious in ghe gym i would be thinking someone gonna judge me for putting my shoe on the head part of the bench

[emmabird]

Have you tried with contralateral dumbell?

[amazingcabbage]

if you're using 5 pound plates ill probably need -5 lb plates