Lunge (Smith Machine)

A single-leg pressing movement performed on the Smith machine where you step forward and lower your back knee, targeting the quadriceps and glutes.

Instructions

1. Set the Smith machine bar to approximately shoulder height and load it with an appropriate weight.
2. Stand facing the machine with feet close together, positioned under the bar.
3. Place the bar across your upper back and shoulders, similar to a back squat position.
4. Grip the bar with both hands, slightly wider than shoulder-width.
5. Unlock the bar and take a step forward with one leg, creating a staggered stance.
6. Lower your body by bending both knees until your front knee reaches approximately 90 degrees and your back knee nearly touches the floor.
7. Ensure your front knee stays in line with your ankle and does not extend excessively forward.
8. Drive through your front heel to return to the starting position.
9. Complete all repetitions on one leg before switching to the opposite side.

Tips

• Maintain an upright torso throughout the movement; avoid excessive forward lean.
• Take an adequate step length so your front knee stays over your ankle at the bottom position.
• Push through your front heel rather than your toes to maximize quadriceps engagement.
• Keep your rear knee aligned under your hips throughout the movement.
• Engage your core for stability and balance.
• The Smith machine provides stability, making it suitable for beginners or heavy loads.
• Perform equal repetitions on both sides to maintain balanced strength development.