Exercise Guide

Smith Machine Reverse Lunge

A reverse lunge with the bar on a fixed path. Balance is removed, so you can load the front leg harder than free weights allow.

BeginnerStrengthPushCompound
Form
Smith Machine Reverse Lunge - Start position
Start
Smith Machine Reverse Lunge - Mid position
Mid
Smith Machine Reverse Lunge - End position
End

Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.

Details

Primary Muscle

Quads

Equipment

Smith Machine

Difficulty

Beginner

Category

Strength

Force

Push

Mechanic

Compound

Secondary Muscles

GlutesHamstrings
How to Perform
  1. 1

    Set the bar at upper-back height, step under it and unrack with the bar across your traps.

  2. 2

    Position your front foot under the bar so it drops straight down as you lunge.

  3. 3

    Step one foot back and lower until both knees are bent to roughly 90 degrees.

  4. 4

    Drive through the front heel to return, completing all reps before switching legs.

Tips
  • ★Foot placement matters more here than free-weight lunges - the bar cannot travel to meet you.
  • ★Front shin close to vertical, weight through the heel.
Explore by Muscle
QuadsGlutesHamstrings