Strength / Smith Machine
A reverse lunge under a Smith machine bar, stepping one foot back into the lunge and returning it to standing each repetition while the guided bar holds the load steady.
Smith Machine
intermediate
compound
Set the bar so it sits across your upper traps when you stand, then unrack it with your feet under your hips.
Step one foot straight back and lower the rear knee toward the floor, keeping the front shin vertical and most of your weight on the front foot.
Stop when the rear knee is just short of the floor and the front thigh is roughly parallel to it.
Push through the front heel and bring the rear foot back to standing under the bar.
Complete all the repetitions on one side, or alternate legs, then switch.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
