Smith machine lunge with a step or Bulgarian split squat?
📌The Bulgarian split squat is essentially a Smith machine lunge with the back leg on a step (or bench). There are also variations that don’t use the Smith machine and can be performed with dumbbells or weight plates (which allow for a safe, comfortable grip), as shown in the video. Amid all the made-up exercises we find online, this one doesn’t get much attention.
In this variation, raising the back leg involuntarily shifts the center of gravity more toward the front leg and, consequently, increases the load on the body (plus any weight you’re carrying).
A step increases the effort
The step considerably increases the difficulty, since it prevents the back leg from exerting force. This is one of the best lower-body exercises, and when performed through a full range of motion, it works the glutes intensely!
📌It’s often compared to the Smith machine lunge, and there’s always some uncertainty about which one is better. There’s no “best” option…if performed correctly, both will certainly deliver results.
One caveat: many people consider the Bulgarian split squat more difficult precisely because it’s less popular than its “cousin,” the lunge, haha. 😉Which of the two do you prefer?
Benefits of the Step Lunge
The step lunge is a great option for anyone looking to develop their lower body.
In addition to strengthening the legs and glutes, this exercise activates the core muscles!
To maximize results, it’s important to lower yourself as far as possible, which allows more muscles to be recruited.
Guidance from qualified professionals (such as physical therapists or personal trainers) is essential to accurately assess these postural imbalances, so personalized and more effective methods can be applied during your training.
