Smith machine lunges


Major muscles used

  • Quadricpes
  • Glutes
  • Hamstrings

Performing smith machine lunges

  • Stand before a Smith Machine and set the bar so that it is at about chest height grasping the bar palms-down.
  • Place the barbell behind and below your neck and evenly across your trapezius muscles and shoulders.
  • Step forward with your left foot about one foot. Step directly back with your right foot about six inches.
  • With your upper body remaining straight and leaning slightly forward, slowly lower yourself down until your left leg is bent at a 90 degree angle, so you can still see your toes if you look down at them.
  • Your right leg should also be bent at a 90 degree angle, with your lower leg (shin) parallel to the floor. The heel of your trailing foot (right foot) will raise, but your foot should remain in the same position.
  • Stand up as far as possible with your feet still in the same position.
  • Once your have completed a set, switch legs and repeat.

Be careful

  • Don't let your front knee move farther forward than your toes. If this occurs it means your front food is not placed far enough in front of your body--move your front foot an inch or two farther forward.

Alternative exercises to smith machine lunges

Courtesy of, your Online Personal Trainer


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