Smith Machine Lunge.

How to do it.

1. Step 01

   Set the bar on the upper back in the Smith machine

2. Step 02

   Step into a split stance under the bar

3. Step 03

   Lower straight down by bending both knees

4. Step 04

   Descend until the rear knee nears the floor

5. Step 05

   Drive through the front foot to stand

6. Step 06

   Finish reps then switch legs

Pro cues.

• The fixed path aids balance

• Keep the front foot slightly forward

• Stay tall through the torso

Questions, answered.

What is the Smith Machine Lunge?

Split squat in the Smith machine offering stability for the quads and glutes.

What muscles does the Smith Machine Lunge work?

The Smith Machine Lunge primarily works your quadriceps and glutes. It also recruits your hamstrings as secondary movers.

What equipment do I need for the Smith Machine Lunge?

You need a Smith machine to perform the Smith Machine Lunge.

How many sets and reps should I do for the Smith Machine Lunge?

A typical prescription for the Smith Machine Lunge is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Smith Machine Lunge good for beginners?

Yes. The Smith Machine Lunge is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.