glutessmith machine
smith rear lunge
smith rear lunge is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Set the smith machine bar to a suitable height, step under it, rest the bar on your upper back, grip the bar, and unlock the safeties.
Step 2. Stand with your feet shoulder-width apart, then step your right foot backward, landing on the ball of your foot in a staggered stance.
Step 3. Bend both knees to lower your body, dropping the rear knee toward the floor while keeping your front knee directly above your ankle and your torso upright.
Step 4. Push through the heel of your front foot to return to the starting position, keeping the movement slow and controlled.
Step 5. Complete the desired number of repetitions, then switch legs and perform the same number on the other side.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
quadricepshamstringscalves
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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