Smith Machine Lunge

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Rectus Femoris
• Adductor Magnus
• Biceps Femoris
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis

Equipment

• Smith Machine

Technique

1. Set the safety stops just below the lowest bar position. Set the bar at shoulder height, rest it on your upper back, unhook it and stand with your feet under the bar.
2. Step one foot a long stride forward and lower the back knee toward the floor, torso staying under the bar.
3. Push off the front foot back to the start; alternate legs or finish one side, then rehook the bar.

Cues

• Take a long enough step that the front heel stays down.
• Keep the torso upright; the bar path is fixed.

Common mistakes

• Stepping so short that the front knee shoots far forward and the heel lifts.
• Leaning forward into the bar.
• Forgetting to rehook the bar.

Alternatives

• Barbell Lunge
• Smith Machine Split Squat