Smith Machine Reverse 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 back with one foot and lower the back knee toward the floor.
3. Push through the front foot to return; finish the reps and rehook the bar.

Cues

• Keep the front foot flat under the bar.
• Step back far enough to keep the shin vertical.

Common mistakes

• Leaning the torso forward or setting the front foot too far ahead of the bar.
• Not rehooking the bar after the set.

Alternatives

• Barbell Reverse Lunge
• Smith Machine Lunge