Smith Machine Lunges exercise is an isolation exercise that targets the quadriceps, gluteus, hamstrings and calf muscles.

The Smith Machine reduces the need to balance and stabilise the weight but you still need to contract and tighten the core muscles to maintain the correct body position.

Smith Machine Lunges is a good exercise to start your workout to pre-exhaust your legs before you move to a compound exercise such as the Squat or 45 Degree Leg Press.

You can also use this exercise as a finisher in your leg workout. In either case, you do not need heavy weights to get results from this exercise.

Smith Machine Lunges is a valuable exercise to include in your routine if you participate in sports that require single leg forward movements like tennis, fencing, basketball, martial arts and badminton.

Smith Machine Lunges

Smith Machine Lunges How To

  • Position yourself under a Smith Machine and place the bar on top of your traps.
  • Un- rack the weight then place your right leg forward at a distance that is far enough so that when you lunge, your knee will not roll past your foot. The weight on your left leg must be on the ball of your left foot.
  • Tighten your core, inhale then bend your right leg. The crease of your right hip must be lower than the crease of your right knee.
  • Your left knee should come down as far as it can. It should be in line with your left shoulder.
  • Exhale then push off with your right leg by pressing down hard with your right foot to get back to the starting position.
  • Repeat the movements until you have completed the targeted number of reps with the right leg.
  • Switch leg positions and place your left leg forward. Repeat the movements with your left leg until you have completed the target number of reps.

Form and Technique

Body alignment is key when doing Smith Machine Lunges. The bar must be in line with your lower back at the start position.

Your back knee must be in line with the shoulder and your lunging knee must be in line with the foot without going over it.

Do not turn the lunging knee inward at the bottom position.

Keep your shoulders and upper body relaxed but your core tight when doing lunges.

Variations: Kettlebell Lunges | Dumbbell Lunges

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

How To Do Smith Machine Lunges