#Split Squat Smith Machine

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#Split Squat Smith Machine Reel by @giorgiabeth_fit - Smith Bulgarians split squats 🤝🏽 Me Call me a psychopath, but I bloody love a Bulgarian split squat and I am currently doing a smith machine variat
14.4K
GI
@giorgiabeth_fit
Smith Bulgarians split squats 🤝🏽 Me Call me a psychopath, but I bloody love a Bulgarian split squat and I am currently doing a smith machine variation on 2 of my lower body days each week! You can do split squats using dumbbells or barbells instead, but ultimately I would always choose whichever variation of the exercise you get the best mind to muscle connection with. ARE YOU INTERESTED IN 1:1 ONLINE COACHING WITH ME? 👇🏾 Please click on the link in my bio & complete the short enquiry form 🔗 #glutes #glutesworkout #glutegains #legday #legdayworkout #workout #fitness #gym
#Split Squat Smith Machine Reel by @shansullivanfitness - 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
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SH
@shansullivanfitness
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
#Split Squat Smith Machine Reel by @lexx.christensenfit - bulgarian split squats on the smith machine > #fitness #legday #legworkout #gluteworkout
117.3K
LE
@lexx.christensenfit
bulgarian split squats on the smith machine > #fitness #legday #legworkout #gluteworkout
#Split Squat Smith Machine Reel by @buwalda_fitness - 📥 Drop these SMITH MACHINE BULGARIAN SPLIT SQUATS into your next lower body or glute day! 🔥 • 🧨 Pro Tip - You can either do this exercise facing fo
18.6K
BU
@buwalda_fitness
📥 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
#Split Squat Smith Machine Reel by @pathradecha (verified account) - For those that still hate traditional dumbbell bulgarian, split squat, l've recommended using a hack squat!? But then, what about that back leg? Well
381.5K
PA
@pathradecha
For those that still hate traditional dumbbell bulgarian, split squat, l’ve recommended using a hack squat!? But then, what about that back leg? Well, that’s where this smith machine Bulgarian split squat comes in - perfectly mimics the movement pattern for both legs so you can still train that rec fem on the back leg #fitness #gym
#Split Squat Smith Machine Reel by @alan_jaramillo (verified account) - If you hate bulgarians you'll love these Split squats on the smith aren't easier but it's a lot easier to stabilize and it works the same muscles.
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AL
@alan_jaramillo
If you hate bulgarians you’ll love these Split squats on the smith aren’t easier but it’s a lot easier to stabilize and it works the same muscles. If you want it to be more glute focused keep your lead foot out in front And if you want it to be more ques focused bring it under you so you have more knee flexion. Don’t get mad at me when you legs don’t fit in your jeans anymore…. #legdayeveryday #legdaymotivation #legdays #legdaygains
#Split Squat Smith Machine Reel by @jodes_fitness - 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 chang
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JO
@jodes_fitness
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
#Split Squat Smith Machine Reel by @eddifitness (verified account) - Тренировка ног (Leg Day) - 5 вариантов постановки ног в Smith Machine для проработки всего низа тела 🔥 Smith Machine Leg Variations - 5 Ways to Hit
914.8K
ED
@eddifitness
Тренировка ног (Leg Day) - 5 вариантов постановки ног в Smith Machine для проработки всего низа тела 🔥 Smith Machine Leg Variations - 5 Ways to Hit All Lower Body ⸻ 1️⃣ Дефицитный присед в Смите (Deficit Smith Squat) — Встать на блины/платформу, гриф Смит-машины на плечах → присед глубже → основной акцент на квадрицепсы (Quadriceps). ⸻ 2️⃣ Широкий присед в Смите (Wide Smith Squat) — Ноги шире плеч, носки и колени направлены наружу → активируются приводящие мышцы (Adductors) + внутренняя часть квадрицепсов (Inner Quads). ⸻ 3️⃣ Узкий присед в Смите (Narrow Smith Squat) — Узкая постановка ног, корпус максимально вертикальный → акцент на наружную головку квадрицепса (Vastus Lateralis). ⸻ 4️⃣ Болгарские выпады в Смите (Smith Bulgarian Split Squat) — Задняя нога на опоре, передняя - рабочая → мощная нагрузка на ягодицы (Glutes) и квадрицепсы (Quads). — Наклон корпуса вперёд → больший акцент на ягодицы — Вертикальный корпус → больший акцент на квадрицепс ⸻ 5️⃣ Гудмонинг в Смите (Smith Good Morning) — Гриф на верхе трапеций, мягкий сгиб коленей, таз уходит назад → сильная нагрузка на хамстринги (Hamstrings), ягодицы (Glutes) и разгибатели спины (Erector Spinae). ✔️ Отлично развивает заднюю цепь и плотность ног. ⸻ 📌 Рекомендации по тренировке: • 4–5 подходов • 10–15 повторений • Контроль движения, без рывков • Постоянное напряжение мышц
#Split Squat Smith Machine Reel by @woah.nebbz - Know the difference between how you approach a squat on a smith machine 💪🏽 If your looking to focus more on overall legs position your feet closer
1.8M
WO
@woah.nebbz
Know the difference between how you approach a squat on a smith machine 💪🏽 If your looking to focus more on overall legs position your feet closer to a natural squatting position. If you’re looking to emphasize your quads, step your feet outwards and use the 📐 angle of the smith machine to slant your body.
#Split Squat Smith Machine Reel by @alexihamilton - Some of my favorite smith machine exercises 🔥 🍑 RDLs 🍑 Split squats 🍑 Back squat 🍑 Hip Thrust #smithmachine #smithmachineworkouts #rdls #rdl
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AL
@alexihamilton
Some of my favorite smith machine exercises 🔥 🍑 RDLs 🍑 Split squats 🍑 Back squat 🍑 Hip Thrust #smithmachine #smithmachineworkouts #rdls #rdl #hipthrust #squats #legdayworkout #gymmotivation #fitnessmotivation #legdayexercises #splitsquats
#Split Squat Smith Machine Reel by @sidney.kadz - 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 glute
5.5K
SI
@sidney.kadz
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 👀🤞🏼

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