Smith Machine Lunge
How to: Smith Machine Lunge
Primary Muscles Used:Upper Legs, Glutes, Quads, Hamstrings
- Set the height of the Smith machine bar to approximately chin height. Position yourself underneath the bar so that it rests on your shoulders. Place both hands on the bar in an overhand grip (palms facing away from your body) slightly wider than your shoulders. Standing underneath the bar with it resting on your shoulders, plant both feet on the floor slightly further than shoulder-width apart. Stand up tall and release the bar from its locked position. Transition into a split stance with your left foot forward and right foot back. This is your starting position.
- Inhale. Bend both knees to approximately 90 degrees. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.
- Exhale. Extend both knees to return to the starting position. Complete half of the specified number of repetitions on the same side before completing the remaining repetitions on the other side. Return the bar to its locked position.
Alternative Exercises for Smith Machine
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.