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Smith Machine Reverse Lunge
A unilateral lower body exercise using the Smith machine, targeting the quads and glutes for strength and stability without the heavy balance demand of free weights.
About Exercise
Equipment
Smith Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Adductors
Accessory Muscles
Abs, Lower Back
Popularity Score
6
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
7/10Glute Max
Hamstrings
4/10Adductors
3/10Abs
2/10Rectus Abdominis
Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest longer for heavy sets focused on strength.
How to Perform
Set the Smith machine bar at upper chest height. Load the bar, step under it, and position it high on your upper back/traps. Unrack the bar and stand with feet hip-width apart and a tall torso.
- Step backward with one foot, maintaining a braced core and upright posture.
- Lower your body by bending both knees until the front thigh is parallel to the floor.
- Keep your front shin vertical and ensure the front knee tracks over the foot.
- Drive forcefully through the front heel/midfoot to extend hips and knees.
- Bring the back foot forward to the starting position.
- Complete all prescribed repetitions on one leg before switching sides.
Coaching Tips
Form Cues
- Stay tall and braced
- Front shin remains vertical
- Drive through the front heel
- Control the descent
- Knees track over toes
Breathing
Inhale and brace your core before descending; exhale forcefully as you drive back up to the starting position.
Tempo
2-0-1
Range of Motion
Descend until the front thigh is parallel to the ground and the back knee is just hovering above the floor.
Safety
Safety Notes
- Ensure the safety catches are properly set to prevent injury.
- Discontinue if you feel sharp pain in the knee or lower back.
- Keep the bar balanced across your upper back, not your neck.
Spotting
Not recommended; use the Smith machine's safety catches and limiters to ensure safety.
Common Mistakes
- Leaning the torso too far forward
- Allowing the front knee to cave in (valgus)
- Not reaching a full parallel depth
- Relying too much on the back foot for pushing
When to Avoid
- Acute knee or hip joint pain
- Recent low back injury
Flexibility Needed
- Adequate hip flexor length on rear leg
- Good ankle dorsiflexion in front leg
Build Up First
- Bodyweight reverse lunge competency
- Basic squat/lunge form
Also known as
Smith Rear Lunge, Reverse Lunge Smith Machine
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