Smith machine lunges: how to do it, muscles worked and variations
Guided lunge progressions on the Smith machine to practice unilateral strength with a stable path.
- Main muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Adductors, Hamstrings
- Equipment
- Smith machine
- Variations
- 2
All 2 variations
Smith machine reverse lunge
Reverse lunge guided by a Smith bar that lets you learn to brake the step and load the front leg with more stability.
Form. Place the main foot where you can lower vertically, take a short step back and push through your whole front foot to return without hitting the stops.
Common mistake. Setting the foot too close, letting the knee drop inward, bouncing at the bottom, or relying on the guide and losing trunk control.
Smith machine split squat
Stationary split squat under a Smith bar to train one leg at a time without travel.
Form. Set both feet before starting, lower the back knee toward the floor and stand up pressing through the front leg without turning the pelvis.
Common mistake. Changing foot position during the set, locking out abruptly at the top, leaning forward, or using a distance that bothers the hip.
