Smith rear lunge Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Smith machine
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Soleus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Smith Machine Reverse Lunge
How to: Smith rear lunge
- Set the Smith machine bar at shoulder height.
- Stand with feet shoulder-width apart and place the bar on your upper back.
- Step back with one leg and lower your body into a lunge position.
- Keep your front knee directly above your ankle.
- 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 past the toes.
- Not keeping the torso upright.
- Rushing through the exercise.
Modifications
- Perform the lunge with a smaller range of motion.
- Use a lighter weight or body weight until comfortable.
Tips
- Keep your front knee aligned with your ankle to prevent injury.
- Engage your core for stability throughout the movement.
- Use a controlled motion to lower and raise your body.
Smith rear lunge Alternatives
Tags
legs
glutes
strength training
lunges
Smith machine
quadriceps