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Smith Machine Lunge
A unilateral lower-body lunge using a Smith machine for controlled movement, targeting quads and glutes to build strength, balance, and stability; suitable for progressive overload with enhanced form focus.
About Exercise
Equipment
Smith Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
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
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Calves
3/10Soleus
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Position the Smith machine bar at shoulder height. Step under the bar, place it across your upper back, and unrack it with feet hip-width. Step one foot forward into a split stance.
- Bend both knees to lower your body, keeping torso upright.
- Lower until front thigh is parallel to ground and back knee nears floor.
- Drive through front heel to extend knees and hips.
- Return to starting split stance.
- Complete reps on one leg, then switch sides.
Coaching Tips
Form Cues
- Chest up
- Knee tracks over toes
- Push through heel
- Core tight
- Upright torso
Breathing
Inhale as you lower, brace core, and exhale as you drive up.
Tempo
3-1-1
Range of Motion
Descend until front thigh parallels ground with knee over ankle; ascend until legs are fully extended without locking knees.
Safety
Safety Notes
- Set safety stops below parallel position
- Start with light weight
- Avoid if acute knee pain
- Use proper footwear for grip
Spotting
Spotter optional for heavy sets; assist by supporting bar if needed during descent.
Common Mistakes
- Knee past toes
- Leaning forward excessively
- Uneven weight distribution
- Rushing descent
When to Avoid
- Acute knee injuries
- Severe lower back pain
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
Build Up First
- Basic squat form
- Balance in split stance
Also known as
Smith Lunge, Machine Lunge
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