Smith machine rear lunge

Muscles worked: Quads
Quads
🔧 smith machine ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Set the Smith machine bar at shoulder height. Position the bar across your upper back, hands slightly wider than shoulder-width. Unrack and step forward with one foot. Lunge, keeping your front knee aligned with your ankle. Lower your back knee towards the ground, maintaining an upright torso. Push through your front heel to return to the starting position. Repeat, alternating legs.

Tips

Avoid letting your front knee extend past your toes. Maintain a straight back and engaged core. Control the movement throughout. Adjust foot placement for optimal range of motion. Start with lighter weights to ensure proper form.

Similar exercises

Smith machine reverse lunge Hamstrings, Quads · 🔧 Smith Machine 3/10 Rear lunge Quads · 🔧 no equipment 3/10 Smith machine curtsy lunge Quads, Glutes · 🔧 Smith Machine 3/10 Dumbbell rear lunge Quads · 🔧 Dumbbell 3/10 Kettlebell rear lunge Quads · 🔧 Kettlebell 3/10 Rear lunge knee drive Quads, Glutes, Hamstrings · 🔧 no equipment 3/10 Barbell reverse lunge Quads · 🔧 Barbell 4/10 Barbell curtsy lunge Quads, Glutes · 🔧 Barbell, Squat Rack 4/10
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