Quads exercise

Smith Machine Bulgarian Split Squat

Leg bend and extension for quads and glutes. The guided bar keeps a fixed path.

How to do the Smith Machine Bulgarian Split Squat

4 steps, in the order you do them.

Place a bench behind the Smith machine and set the bar at upper-trap height.
Rest the bar on your upper traps and the top of one foot on the bench, and step the other foot forward.
Unlock the bar and lower straight down until your front thigh is parallel to the floor.
Come up by pushing through your front foot. Complete your reps, lock the bar and switch legs.

What goes wrong most often when you do the Smith Machine Bulgarian Split Squat, and how to fix it.

Your front foot is far from the bar and the track pushes you backward.
Place your front foot under the bar or just in front of it, so the vertical path falls over that foot.
The bench is so far back that your rear leg straightens and pulls on your hip.
Bring the bench closer until your back knee drops almost vertically.
You switch legs without racking the bar.
When you finish one side, rotate the bar to hook it on the rack before you move your feet.