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Smith Press Split Squats

I’ve touched lately on the benefits the Bulgarian Split Squat (BSS) can bring to your training. One big drawback of the BSS can be balance – some people just have an exceptionally difficult time maintaining their balance well enough to get good, full ROM reps with the BSS through an entire set. 

I happened to catch a guy doing split squats on the Smith Press, and a solution clicked right away. Not only is this an actual productive use for the Smith Press, but it can help lifters who shy away from BSS because they cannot maintain their balance. No more excuses!

  • Set the bench a full step back behind the press, so you can get a full rep and a deep stretch in the hips and quads at the bottom.
  • Drop into the squat until your rear knee points straight downward or lightly touches the floor.
  • Even with the smith press’ stability, keep your core tight for stability.

Your long term goal should still be to move to unassisted split squats, but even the most novice lifter should be able to do Smith Press Split Squats.



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