Smith Rear Lunge Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Smith machine
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Adductor Magnus, Soleus, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Smith Rear Lunge
Visualised Target Muscle Groups
Front
Back
How to: Smith Rear Lunge
- Adjust the Smith machine so that the bar is at shoulder height.
- Stand with your feet shoulder-width apart and the bar resting on your upper back.
- Step back with one leg, lowering your body until your front thigh is parallel to the ground.
- Push through your front heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Common Mistakes
- Letting the front knee extend beyond the toes.
- Not keeping the back straight.
- Rushing through the exercise.
Modifications
- Use a lower weight on the Smith machine.
- Perform lunges without weights if balance is an issue.
Tips
- Keep your chest up and core engaged during the movement.
- Push through the heel of your front foot to activate the glutes.
- Maintain a controlled descent to prevent injury.
Smith Rear Lunge Alternatives
Tags
legs
thighs
strength
lunges
glutes
fitness
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