# Smith Machine Reverse Lunge

URL: https://heatsy.app/ex/smith-machine-reverse-lunge

Also known as: Smith Reverse Lunge, Smith Machine Backward 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](https://heatsy.app/ex/barbell-reverse-lunge)
- [Smith Machine Lunge](https://heatsy.app/ex/smith-machine-lunge)