Smith Bulgarian Split Squat

So führst du sie aus

1. 1Preparation and positioning. Adjust the platform, shoulder/back pads, safeties, and start depth before loading. Confirm the catches operate and keep hands away from moving rails.
2. 2Starting position. Place the front foot fully on the platform and the rear foot on a stable support, then center the pelvis and release the safety only when balanced.
3. 3Eccentric phase. Lower the carriage under control by bending the hips and knees while keeping the foot or feet fully supported and the pelvis/back in controlled contact.
4. 4Bottom position. Stop at the deepest reproducible, pain-free range before the pelvis rolls, heels lift, knees lose control, or the machine reaches an unsafe stop.
5. 5Concentric phase / lockout. Push through the platform and extend the hips and knees to the defined top without bouncing or forcefully locking the knees.
6. 6Breathing and bracing. Brace before lowering, maintain pressure through the hardest portion, and exhale/reset when stable. Re-engage the safety before relaxing.
7. 7Valid rep. A rep uses the same foot position and depth, keeps the carriage controlled, and contains no bounce, heel lift, abrupt knee collapse, or safety contact.

Häufige Fehler

• Unstable foot pressure

  Korrektur: Keep heel, base of the big toe, and base of the little toe connected throughout the rep.

• Uncontrolled knee drift

  Korrektur: Let the knee travel with the toes and reduce load or depth if that alignment cannot be controlled.

• Forcing a universal depth

  Korrektur: Use the deepest repeatable, pain-free depth that preserves foot and trunk control.

• Hips and chest separating

  Korrektur: Rise with pelvis and ribcage together rather than shooting the hips up first.

Sicherheit

• Aktuelle Beschwerden an Hüfte, Knie, Sprunggelenk oder Sehnen erfordern einen individuell verträglichen Bewegungsumfang und eine individuell verträgliche Last; Schmerz ist kein Anlass, Ausrichtung oder Tiefe zu erzwingen.
• Stell die Maschine auf die Person ein, prüf Steckbolzen bzw. Aufsatz und die Sicherheitsstopps, und halt Hände, Kleidung und andere Personen von Hebel, Kabel und Gewicht fern.

Progressionen & Alternativen

• RegressionSmith Machine Split Squat— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Smith Machine Bulgarian Split Squat.
• ProgressionFront-foot-elevated Smith Bulgarian Split Squat— Increase load, range, instability, or skill demand after Smith Machine Bulgarian Split Squat is repeatable through the planned volume with reserve and no technique drift.
• AlternativeLeg Press— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Smith Machine Bulgarian Split Squat is impractical or poorly tolerated.