Smith Machine Unilateral Bulgarian Split Squat from Deficit
The deficit Bulgarian split squat in a Smith machine, the bar held on the front of the shoulders with crossed arms.
How to do it
Setup
Bar on the front delts, arms crossed, front foot on a step, rear foot on a bench.
Steps
- Lift the bar off the hooks, elbows high.
- Sink past parallel, then drive up through the front foot.
- Rack the bar before switching legs.
Common mistakes
Elbows dropping: the bar slides down the chest; keep them up. Step too close to the bar's path: the knee jams forward; move it out. Switching legs with the bar unracked: hook it first.
Breathing
Inhale down, exhale up.
