Smith Machine Lunge

How to do it

1. Position the bar of the smith machine across the upper back and unrack it, feet set in a split stance beneath the bar's fixed vertical path.
2. Lower into the lunge by bending the front knee toward 90 degrees while the smith machine guides the bar straight down.
3. Keep the front shin roughly vertical over the midfoot so the quadriceps carry the load through the descent.
4. Press through the front heel to drive the bar back up along its fixed track to standing.
5. Breathe in on the descent and exhale on the drive up, keeping the pace controlled rather than rushed.
6. Common fault: avoid letting the front knee collapse inward or setting the feet too close together under the fixed bar path.

Muscles worked

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