Reverse Lunge (Smith Machine)

How to do it

1. Set the bar on the back of your shoulders, hold it out to the sides and stand with your feet under it.
2. Straighten your legs to lift the bar, then twist it back to unrack.
3. Step one leg back, planting the ball of that foot far behind you.
4. Bend both knees until the back knee almost touches the floor.
5. Push up through the front leg and bring the back foot in beside it, then repeat on the other side.

Key cues

• Torso upright
• Front knee points the way your foot points
• Weight on the front heel
• Back knee nearly touches down
• Feet slightly forward of the bar for more glutes

Muscles worked

Primary

Quads, glutes and adductors

Secondary

Calves and hamstrings

Equipment

Smith machine.

Variations

• Reverse Lunge (Dumbbell)

  Dumbbell · Quads, glutes · Squat

• Reverse Lunge (Kettlebell)

  Kettlebell · Quads, glutes · Squat

References

1. ExRx: Smith Rear Lunge
2. StrengthLog: Smith Machine Lunges