#Smith Machine Split Squats

⚠️Stop doing your smith machine split squats like this! . ❗️There are a couple of small tweaks you can do to bias different muscles, depending on how you do the movement and take this lunge to the next level! . 👉Make sure your stance is big enough. To optimize this movement and get the most out of it, adding a platform to that from foot will allow you to get greater ROM, this is what we want if we want to build our glutes and quads more. . ✅Quad dominate lunge, drive your knee past your toes, maximizing knee flexion, this will fully lengthen those quads, which is what we want. . ✅Glute dominate lunge, sit back down and lean your body forward a little bit to maximize hip flexion, this will maximize the lengthened range of the glutes which is what we want. . When it comes to overall health of the human body and preventing any joint pain or injuries, we need to focus on mobility. NOT just flexibility because then we don’t have the strength within the new range of motion for the muscles, that’s where loading the exercise and taking it into new ranges of motion with load is beneficial. . As humans we should be able to take all the joints through their extreme ranges of motion, that’ll allow the muscles to get strong there which will help, because muscles stabilize joints, and if we aren’t strong in those new ranges of motion, well injury will happen and you won’t be the best version of yourself. . ⚠️Watch the video as I explain how to take the traditional lunges to the next level and really start feeling your quads and glutes 🔥 . 🙏It this was valuable share with a friend who you think will benefit! . #legday #legs #lunges #lungesworkout #lungestips #lungestutorial #quads #quadriceps #glutes #glutesworkout #exercisetips #strengthtraining #personaltrainer #trainer #coach

Why I currently prefer smith machine bulgarians over dumbbells👇🏼 After injuring my knee last summer, split squats were a no go for a while🙃 When I started putting them back into my training I felt quite unstable on the weaker leg with dumbbells. I tried the movement on the smith machine, felt much more stable and was able to work the muscles without worrying about knee stability🙌🏼 Obviously using free weights is super effective.. but the smith machine can be so helpful for extra stability, especially if you’re new to the gym or coming back from injury. & the muscle connection is crazyyy 🔥 #gym #workouts #exercise #gymvideo #personaltrainer #bulgariansplitsquats #bulgarians #gluteworkout #weights #legday #smithmachine #aybl #explore

Can confirm that I couldn’t walk after.. 👇 I’ve recently added smith machine bulgarian split squats into my leg day split and… WOW what a game changer - the extra stability of the machine helps me isolate the glutes a whole lot more, which means MORE GLUTE GAINS 😍 it also helps you focus on the movement rather than maintaining balance! ✨ SET UP & TIPS ✨ - Grab a bench and place it behind the smith machine - Lay the bar on your traps and unrack - Take a step forward with your weakest leg and then with your other foot rest it on the bench behind - Hinge your working leg hip back lower down and backwards - Push through your working leg heel and make sure your knee stays above your foot Wearing @oneractive effortless in cobalt blue 💙 @krissycela #gymgirl #gymreels #bulgariansplitsquats #gymmotivation #oneractive #discoveryunder5k #strengthtraining #activewear

📥 Drop these SMITH MACHINE BULGARIAN SPLIT SQUATS into your next lower body or glute day! 🔥 • 🧨 Pro Tip - You can either do this exercise facing forward OR sideways on the smith machine. 🔥 • ꫂ ၴႅၴ Facing Forward - This might be the “normal” way to do this exercise. The weight is distributed onto the whole body. 💯 ꫂ ၴႅၴ Facing Sideways (this video) - This places the weight on only one side of the body. It’s the equivalent of holding one dumbbell out to your side. 💯 ꫂ ၴႅၴ ALWAYS offset the weight from your working leg. This will keep you way more BALANCED. 💯 ꫂ ၴႅၴ Sit on the bench and extend your feet out. 💯 ꫂ ၴႅၴ Make sure that your working leg IS NOT directly underneath the smith machine bar! 💯 ꫂ ၴႅၴ Make sure that the bar is over the OPPOSITE shoulder of your working leg. 💯 ꫂ ၴႅၴ If you’re working your RIGHT LEG, then the bar should be over your LEFT SHOULDER. 💯 ꫂ ၴႅၴ Use a bar pad to protect your shoulders if you want to. 💯 ꫂ ၴႅၴ Wherever your heels land, THAT’S where you plant your feet and stand up. 💯 ꫂ ၴႅၴ Unhook the bar by either using both hands to do it -OR- hold onto the machine with one hand and use the other hand to unhook it. These are the 2 safest ways to do it! 💯 ꫂ ၴႅၴ Place your non-working foot onto the bench behind you. **Again — Make sure that your leg IS NOT directly underneath the bar.** You want to push it outward a little to protect your knees. 💯 ꫂ ၴႅၴ To target your GLUTES, drive your non-working knee BACK while leaning slightly FORWARD. 💯 ꫂ ၴႅၴ Your GOAL is to keep your FRONT SHIN completely VERTICAL throughout the entire movement! 💯 ꫂ ၴႅၴ Hinge at your hips and keep your back flat. 💯 ꫂ ၴႅၴ Your other GOAL is to get down to AT LEAST that 90° angle with your working leg. If not, that’s totally okay! But it’s something to works towards. 💯 ꫂ ၴႅၴ CONTROL the way down, and push through you HEEL on the way back up. 💯 ꫂ ၴႅၴ The smith machine is the best machine to do this type of exercise because it’s a fixed machine! So if you’re newer to the gym, or simply just want to make sure your form is on point, then this is a great place to start. 💯 • #LegionAthlete #TeamLegion #LegionAthletics #fyp #foryou #foryoupage

Bulgarian split squats on the Smith machine - pure glute fire. Why I swear by it: More stability, better form Safer + easier to load heavy Glutes and quads stay in the spotlight Great for fixing imbalances Clean reps > wobbly reps. Add it to your leg day lineup 🤝🏼 #fitnessmotivation #strengthtraining #fitlifestyle #smithmachine

This Smith machine split squat hack honestly changed my leg day 😮‍💨 Most people turn this into a balance exercise, that’s why their quads and glutes don’t grow. Here’s how to fix it: • Front foot further forward • Let your knee travel over toes • 3 sec controlled eccentric • Stay in constant tension • Don’t fully lock out now u can focus on hypertrophy and tension :) save this for your next leg day and tag ur gym buddy who needs to try this 👀🤞🏼

Somersault Squats - 10/10 on the quad burn, super easy to set up, less focus on the bar path since it’s on the smith machine and BEST OF ALL, does not irritate my knee injury 👍🏾👍🏾 Try it and see if your quads stand up to the burn!✨ #somersaultsquats #quadday #gymmotivation #gymtok #fyp #womenwholift #legday #quadmovement

Welcome back to another exercise you’ll be seeing in my leg days 🙊 Smith Machine Bulgarian Split Squat This variation is perfect if balance is the thing holding your Bulgarian split squats back from using load that challenges you in a good way 💪🏽 By using the Smith machine, we remove a lot of the stability demand so you can focus on what actually matters when it comes to building ✨ Muscle tension in the right places ✨ Control through the movement ✨ Strong mind–muscle connection Yes, building stability is so important! BUT that doesn’t mean we can’t alter movements for the times growth is our goal. When the goal isn’t to make an exercise harder… It’s to make it more effective, I’m happy to prioritise the tension! Save this one for your next lower body day and your glutes can thank me later 😉

Glute-focused Bulgarian split squats on the smith machine 🍑 I personally love programming them on the smith because of the additional stability it provides, so I can go heavier and really keep form locked in while pushing closer to failure. Since the bar is on a fixed path, the machine provides the stability for me vs when I use a DB my body has to create the stability + still focus on targeting the glutes. Both are great options so pick the equipment that best fits your needs + goals. I like a 10-12 rep scheme, for 1-2 top sets and 1-2 feeder sets (basically still challenging but not the heaviest or hardest set) If you’ve never tried ‘em highly recommend, honestly makes them more fun IMO 👀😆 #Legday #glutes #gluteworkout #workoutsforwomen #leanbulk #strongnotskinny #gymgirl #fitness #bodyrecomposition #gymrat #glutesworkout #glutegains

bulgarian split squats on the smith machine > #fitness #legday #legworkout #gluteworkout

Smith machine Bulgarian split squat tutorial. Wearing new @dfyne.official signature collection that is being released on the 24th of April at 4 pm BsT discount code: VERA 🥰💕

Smith machine step-ups are elite for glutes because the fixed path lets you fully control tempo, stabilize your hips, lean your torso more forward, and drive through your heel—maximizing glute activation🍑💪 Wearing @dfyne.official code SIERRAM #gluteexercise #dfyne #dfyneathlete #gluteactivation #gymtip #legday #smithmachinestepups #strengthtraining #glutes #glutegains #gymgirl #gymrat #gymmotivation #femalefitness #fitness #strongwomen