Bulgarian Split Squat (Machine)
Also called Smith Machine Bulgarian Split Squat, Machine Rear-Foot-Elevated Split Squat
How to do it
Set a Smith or guided machine bar across the upper back, stand about one stride in front of a stable bench, and place the top of one rear foot on it. Lower the rear knee toward the floor along the guided path, then drive through the front foot to rise. Keep the pelvis square and front knee aligned, complete the set, and repeat on the other side.
Setup
Set the guided bar and safety stops, position a stable bench behind it, and place the rear foot on the bench after securing the bar across the upper back. Keep the front foot planted, hips square, and torso braced.
Where you should feel it
Primarily through the front-leg quad and glute along the guided path, with the hamstrings and calves assisting while the core and hip stabilizers control the rear-foot-elevated stance.
When to use it
Use for heavily loaded unilateral leg hypertrophy when the guided path reduces balance demand. Perform 6-12 controlled reps per side with safety stops set.