How to: Smith Machine Bulgarian Split Squat | STEP BY STEP GUIDE | + Advanced Techniques

This is how to do a smith machine Bulgarian split squat. In this tutorial I detail a step by step guide on how to position yourself to do the movement and how to feel it most in the glutes. I also show to do this exercise with a heel elevation for more stretch in the glutes as well as how to do an instant droplet using a resistance band.
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[@XGoken]

Even after following your instructions I still always only feel it in my quads and virtually nothing in my glutes

[@atlasthetics]

I understand, smith machine split squats will always make it easier to use the quads, so I’d recommend using dumbbells which I prefer. ONE HUGE TIP though, is do your hip thrusts right before these on your leg day and it will make it easier to feel the glutes

[@XGoken]

@@atlastheticsthanks for the tip! I tried doing hip thrusts + some glute donkey kick exercise which I definitely felt in my glutes and then did both this video’s exercise and also Bulgarian split squats and somehow STILL didn’t feel my glutes… I think it’s the way I push upward or how I lean in on my hip/quads?? I have no idea anymore but I’m really trying hard to follow the instructions

[@shranks6560]

Because it's a quad exercise. You are going through full Knee flexion and there's no way around that. If you want to isolate glutes stick to hip thrusting variations.

[@tro2718]

is because your set up is wrong, you need to hinge