Overview
How to do it
- 1
Set Up
Set the Smith machine bar at a workable height, roughly chest or shoulder level.Load the bar with the right amount of weight.
- 2
Starting Position
Stand facing away from the Smith machine with your feet hip-width apart.Place the barbell across your upper back and shoulders.
- 3
Foot Placement
Step one foot forward to a comfortable distance from the Smith machine. Your stride length will determine how far you step.Keep a split stance, with one foot in front and the other behind you.
- 4
Lunging Movement
Bend both knees and lower your body. Keep your front knee stacked directly over your ankle, and point your back knee down toward the floor.Lower your back knee toward the ground without touching it.Stay upright through your torso and keep a straight line from your head to your hips.
- 5
Pushing Back
Drive through the heel of your front foot to stand back up.Return to the start and keep alternating legs for the target number of repetitions.
Form tips & common mistakes
Tighten your core to stay balanced and stable.
Hold your chest up and your shoulders back for the full movement.
Do not let your knee travel past your toes as you lunge forward.
Move with control on the way down and on the way up so the muscles do the work.
Begin with a light load so you can learn the technique before increasing resistance.
Muscles worked
Quadriceps
Gluteus Maximus، Adductor Magnus، Soleus
Hamstrings، Gastrocnemius
Tibialis Anterior، Gluteus Medius، Gluteus Minimus، Quadratus Lumborum، Obliques
