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Quadriceps · Intermediate

Smith Machine Reverse Lunge

Smith-machine reverse lunge adding guided external load to a unilateral step-back lunge pattern.

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Smith Machine Reverse Lunge demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCore

Equipment

Smith Machine

Sets × reps

3 × 12 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Set the Smith bar across the upper back and begin standing tall with both feet beneath you.
  2. 02Step one foot backward and place the toes down in a stable reverse-lunge stance.
  3. 03Lower until both knees bend and the rear knee approaches the floor.
  4. 04Keep the front foot flat, the torso controlled, and the front knee aligned with the toes.
  5. 05Drive through the front foot to return to standing, then repeat before switching legs.

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Variations

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Easier regressionReverse LungeRelated variationBody Weight Front Foot Elevated Reverse LungeRelated variationBody Weight Lunge Heel KickRelated variationBody Weight Reverse Lunge with Knee DriveRelated variationBody Weight Reverse Lunge with TwistRelated variationBody Weight 3 Way Lunge Matrix

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteLateral Lunge with Heel TouchComparable substituteAlternating Dumbbell Forward LungeComparable substituteBody Weight Walking LungeComparable substituteDual Kettlebell Front Rack Walking Lunge

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