Smith Machine Lunge
How to do it step by step, and the muscles it works.
- Body part
- Legs
- Equipment
- Smith machine
- Type
- Compound · One side at a time
How to do it
- Set the safety stops just below the lowest point of your lunge and the bar at about shoulder height.
- Step under the bar, rest it on your upper back, and twist it off the hooks.
- Take a long step back into a split stance, with your feet hip-width apart side to side and your front foot ahead of the bar.
- Lower straight down until your back knee is close to the floor, keeping your torso upright and your front knee in line with your toes.
- Push through your front foot to rise, bringing your back foot forward again if you do reverse lunges, and rack the bar before you switch legs.
Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.
Muscles worked
- QuadsMain
- GlutesMain
- AdductorsHelping
- HamstringsHelping
Also known as
Smith Machine Reverse Lunge · Lunge (Smith Machine)