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Smith Machine Curtsy Lunge
Smith machine curtsy lunge is a unilateral lower body exercise targeting glutes, quads, and inner thighs to build strength and stability; the fixed bar path allows heavier loads while emphasizing hip adduction.
About Exercise
Equipment
Smith Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Quads
Secondary Muscles
Hamstrings, Abs, Obliques, Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Adductors
7/10Adductor Longus, Adductor Magnus
Hamstrings
5/10Abs
4/10Obliques
4/10Calves
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set the Smith machine bar at shoulder height and load plates. Position bar across upper traps, unrack, and place front foot 6 inches forward.
- Step non-working leg diagonally behind and across working leg.
- Bend both knees to lower body until front thigh is parallel to floor and back knee nears ground.
- Drive through front heel to extend hips and knees, squeezing glutes.
- Return to start position without locking knees.
- Switch legs after reps or alternate as preferred.
- Re-rack bar safely.
Coaching Tips
Form Cues
- Keep torso upright
- Knees track over toes
- Hips square forward
- Drive through heel
- Squeeze glutes at top
Breathing
Inhale during descent, brace core, and exhale as you drive up.
Tempo
3-1-1
Range of Motion
Lower until front thigh parallel to floor and back knee 1 inch from ground; rise until hips extend fully without knee lockout.
Safety
Safety Notes
- Avoid if acute knee or hip pain
- Start with light weight
- Use machine safeties
- Maintain knee alignment to prevent ligament stress
Spotting
Not required; Smith machine safeties provide protection.
Common Mistakes
- Knee collapsing inward
- Torso leaning forward excessively
- Twisting hips
- Rushing eccentric phase
- Bar on neck instead of traps
When to Avoid
- Knee ligament issues
- Hip impingement
- Lower back strain
Flexibility Needed
- Adequate hip mobility for crossing
- Ankle dorsiflexion for depth
Build Up First
- Master basic lunge form
- Hip hinge competency
Also known as
Smith Curtsy Lunge, Machine Curtsy Lunge, Curtsy Smith Lunge
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