Smith Machine Reverse Lunge

Exercise Information

  • Alternative Names: Reverse Lunge on Smith Machine
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Smith machine
  • Muscles Targeted: Quads, glutes, hamstrings, calves
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 8-10 reps each
  • Variations:
  • Alternative: Split squat, barbell lunge

The Smith machine reverse lunge is a weight-training movement that allows you to isolate your leg muscles. Since you do not have to maintain your core stability to keep the bar balanced on the shoulders, it is ideal for inexperienced gym trainees and beginner lifters.

Smith Machine Reverse Lunge Exercise Information

  • Alternative Names: Reverse Lunge on Smith Machine
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Smith machine
  • Muscles Targeted: Quads, glutes, hamstrings, calves
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 8-10 reps each
  • Variations:
  • Alternative: Split squat, barbell lunge

How to do Smith Machine Reverse Lunge

Smith Machine Reverse Lunge

Start by loading 130-180 lbs of weight and stand straight under the smith machine bar, placing it on the back of the shoulder and keeping your feet shoulder-width apart. Standing in that position, take a step backward and squat down on one leg so that your back knee almost touches the floor. Push upward to return to the initial position.

Reverse Lunge on Smith Machine Tips

  • Pause for a few seconds at the bottom of the movement to extend the duration of each set thereby increasing the intensity.
  • Increase the length of your stride backward to work your hamstrings and glutes more. Reduce it to engage your quads more.

Alternative Exercises

  • Barbell Lunge
  • Split Squat

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