#Smith Split Squat

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#Smith Split Squat Reel by @apfau (verified account) - If you elevate your front foot on a smith machine and do a split squat, you'll hit more glutes. If you elevate your heels on a smith machine and do a
61.9K
AP
@apfau
If you elevate your front foot on a smith machine and do a split squat, you’ll hit more glutes. If you elevate your heels on a smith machine and do a squat, you’ll hit more quads. If you elevate your back foot on a smith machine and do a split squat, you’ll hit more quads.
#Smith Split Squat 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
14.5K
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
#Smith Split Squat 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.
58.0K
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
#Smith Split Squat 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
18.7K
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
#Smith Split Squat 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
920.7K
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
#Smith Split Squat Reel by @monumental_by_jay - How to do the Smith Bulgarian Split Squat - hope this helps! 😁 #legs #bulgariansplitsquat #gym #pt #stamford
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MO
@monumental_by_jay
How to do the Smith Bulgarian Split Squat - hope this helps! 😁 #legs #bulgariansplitsquat #gym #pt #stamford
#Smith Split Squat Reel by @bodybybunch (verified account) - Don't sleep on it 😴 Here are 5 of my favorite exercises that I like to do on the smith machine specifically for leg day: 1. RDL 2. Deadlift 3. Bu
5.2K
BO
@bodybybunch
Don’t sleep on it 😴 Here are 5 of my favorite exercises that I like to do on the smith machine specifically for leg day: 1. RDL 2. Deadlift 3. Bulg split squat 4. Heel elevated squat 5. Calf raise Looking to have your own personalized program? Click the link in the bio 🔗 #goldsgymcrossroads #fit #instafitness #fitspo #fitlife #gym #gymmotivation #gymrat #gymreels #workout #workoutmotivation #trainer #personaltrainer #sanantonio #sanantoniofitness
#Smith Split Squat Reel by @bretcontreras1 (verified account) - Bulgarian split squat stuff! My favorite is smith or plate loaded but braced contralateral db is awesome too.
667.7K
BR
@bretcontreras1
Bulgarian split squat stuff! My favorite is smith or plate loaded but braced contralateral db is awesome too.
#Smith Split Squat 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.
#Smith Split Squat 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
#Smith Split Squat Reel by @lexx.christensenfit - bulgarian split squats on the smith machine > #fitness #legday #legworkout #gluteworkout
117.4K
LE
@lexx.christensenfit
bulgarian split squats on the smith machine > #fitness #legday #legworkout #gluteworkout

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