Smith Machine Lunge
BWBodyweightUnilateralStrength
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The Smith Machine Lunge is a unilateral strength exercise performed by stepping forward into a lunge under the guided bar of a Smith machine, lowering until both knees are bent at 90 degrees before pushing back to start. It primarily targets the quads, glutes, and posterior thighs (hamstrings) while enhancing balance and stability. Ideal for intermediate lifters seeking controlled lower-body power without free weights, it requires only a Smith machine and body weight.
How to Perform Smith Machine Lunge
- 1Stand inside the Smith Machine with the bar positioned at upper back/shoulder height, feet hip-width apart, and unrack the bar by rotating it to the unlocked position.
- 2Position your feet directly under the bar, core braced, chest up, and shoulders back.
- 3Take a large step forward with your right foot, keeping your torso upright and both knees soft.
- 4Inhale as you lower your body by bending both knees until your rear (left) knee nearly touches the floor and your front thigh is parallel to the ground.
- 5Exhale as you drive through your right heel to push back up to the starting position, fully extending the right knee without locking it.
- 6Perform 8-12 reps on the right leg, then step back to center, switch to the left leg, and repeat.
- 7Re-rack the bar securely once both sides are complete.
- 8Key form tips: Keep your front knee tracking over your toes (do not let it cave inward); maintain an upright torso to avoid leaning forward; use a controlled tempo to prevent momentum; common mistakes include excessive forward lean, short steps, or allowing the rear knee to drag.
