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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
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