A reverse lunge under a Smith machine bar, stepping one foot back into the lunge and returning it to standing each repetition while the guided bar holds the load steady.
What this exercise works
Muscles
gluteus maximus · quadriceps · gluteus medius · hamstrings
Goals
hypertrophy · strength
Equipment
Smith machine
Category
Strength
Difficulty
intermediate
Demonstration
Step 1
Step 2
How to perform the movement
Set the bar so it sits across your upper traps when you stand, then unrack it with your feet under your hips.
Step one foot straight back and lower the rear knee toward the floor, keeping the front shin vertical and most of your weight on the front foot.
Stop when the rear knee is just short of the floor and the front thigh is roughly parallel to it.
Push through the front heel and bring the rear foot back to standing under the bar.
Complete all the repetitions on one side, or alternate legs, then switch.
Technique cues and common mistakes
Step back far enough. A short step puts the front knee well past the toes, which the fixed bar path will not let you correct once you are loaded.
The stepping foot does the travelling; the front foot does not move at all. If it shifts between reps, your step is too long or too short.
The rack removes the balance, not the load -- keep the trunk braced and stand up out of the bottom rather than leaning back into the bar.
From guide to workout
Put this exercise into your week
Tempo turns your plan into guided workouts, keeping reps, work intervals and recovery in one place.
