Lunges performed using the Smith Machine.
- +Assists with balance and form
- +Targets leg muscles effectively
- +Can focus on strength due to machine stability
- –Limits natural body movement
- –Less activation of stabilizing muscles
This exercise targets:
Quadriceps
Quads
Glutes
Glutes
Abductors
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set bar at shoulder height and set safeties just below your lowest position
- Step under, bar on upper traps, hands just outside shoulders; unrack
- Take a long step forward to a split stance, feet hip-width for balance
- Keep torso tall, core braced; front foot flat, back heel up
- Lower straight down; front knee tracks over mid-foot, not caving inward
- Stop just before back knee touches; keep weight in front heel/midfoot
- Drive through the front heel to stand; don’t lock the knee
- Do all reps on one leg, rerack if needed, then switch legs; start light and control tempo