Video Coming Soon
We're working on adding video demonstrations for this exercise.
Smith Machine Reverse Lunge
Smith Machine reverse lunge that targets glutes, hamstrings, and quads for lower body strength and stability; unilateral movement with fixed bar path enhances control and balance.
About Exercise
Equipment
Smith Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Calves, Adductors, Abs, Lower Back
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 MapGlutes
9/10Glute Max
Hamstrings
8/10Biceps Femoris, Semitendinosus
Quads
7/10Rectus Femoris, Vastus Lateralis
Calves
4/10Gastrocnemius
Adductors
4/10Adductor Magnus
Abs
3/10Transverse Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust Smith machine bar to shoulder height and load plates. Position bar across upper traps, unrack, and stand with feet hip-width apart.
- Step back with one foot, landing on ball of back foot.
- Bend both knees to lower until front thigh is parallel to ground and back knee hovers above floor.
- Drive through front heel to extend knees and hips, returning to start.
- Bring back foot forward to switch legs or complete set on one side.
Coaching Tips
Form Cues
- Drive through front heel
- Keep front knee over toes
- Core tight, chest up
- Slight forward lean for glutes
Breathing
Inhale as you lower into the lunge; exhale as you drive up.
Tempo
3-1-1
Range of Motion
Lower until front thigh parallels floor with vertical shin; back knee 1-2 inches from ground.
Safety
Safety Notes
- Use machine safeties for heavy loads
- Start with light weight to master form
- Avoid if acute knee or hip pain
- Maintain neutral spine
Spotting
Spotting not typically needed; use Smith machine safeties to catch bar if form fails.
Common Mistakes
- Front knee caves inward
- Torso rounds forward excessively
- Back knee touches ground
- Uneven weight distribution
When to Avoid
- Acute knee injuries
- Lower back pain
- Hip instability
Flexibility Needed
- Adequate hip flexion
- Ankle dorsiflexion for front foot
Build Up First
- Basic lunge technique
- Balance on one leg
Also known as
Reverse Smith Lunge, Smith Reverse Lunge, Smith Machine Backward Lunge
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Smith Machine Deadlift
Smith Machine
Glutes, Hamstrings
Smith Machine Sumo Squat
Smith Machine, Plates
Glutes
Smith Machine Hip Thruster
Smith Machine, Flat Bench
Glutes
Smith Machine Hang Power Clean
Smith Machine, Plates
Hamstrings
Smith Machine Single-Leg Deadlift
Smith Machine
Glutes
Smith Machine Single-Leg Hip Thrust
Smith Machine, Incline Bench
Glutes
Smith Machine Hip Thrust
Smith Machine, Flat Bench
Glutes
Smith Machine Romanian Deadlift
Smith Machine, Plates
Hamstrings
Medicine Ball Reverse Lunge
Medicine Ball
Glutes
Resistance Band Reverse Lunge
Bands
Glutes
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
