HyperBody
Exercise library · Legs

Smith Machine Lunge.

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

BeginnerSmith Machine
Smith Machine Lunge
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Quadriceps · Glutes
Secondary
Hamstrings
The play-by-play

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

What separates good from great

Pro cues.

  • The fixed path aids balance

  • Keep the front foot slightly forward

  • Stay tall through the torso