Smith Machine Lunge

Exercise / Quadriceps

Smith Machine Lunge overview

The Smith Machine Lunge is a lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. This variation of the lunge provides stability and control, making it suitable for individuals of various fitness levels. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Smith Machine Lunge in your lower body training routine.

The Smith Machine Lunge targets the quadriceps, hamstrings, glutes, and calves.

Smith Machine Lunge how to perform

  • Step 1: Position the Smith Machine bar on your upper back, resting it across your trapezius muscles. Ensure a comfortable grip with your hands slightly wider than shoulder-width apart.
  • Step 2: Stand with your feet hip-width apart and position one foot forward and the other backward in a split stance.
  • Step 3: Engage your core and maintain an upright posture with your chest up.
  • Step 4: Lower your body by bending both knees, ensuring that the front knee does not extend beyond the toes.
  • Step 5: Descend until the back knee is just above the ground, forming approximately a 90-degree angle with both knees.
  • Step 6: Push through the front foot to return to the starting position.
  • Step 7: Repeat the movement on the same leg for the desired number of repetitions before switching to the other leg.


Perform each repetition with controlled movements, focusing on the engagement of the lower body muscles.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Keep your upper body upright throughout the movement, maintaining a neutral spine.
  • Take a step large enough to ensure both knees are at approximately 90-degree angles during the lunge.
  • Engage your core for stability and balance.
  • Use a weight that challenges you without compromising your form.


  1. Reverse Smith Machine Lunge: Take a step backward instead of forward to target the muscles differently.
  2. Curtsy Lunge on Smith Machine: Cross one leg behind the other in a diagonal motion for variation.
  3. Smith Machine Lunge with Knee Drive: Lift the knee of the back leg towards your chest with each step for an additional challenge.
  4. Weighted Smith Machine Lunge: Hold dumbbells in each hand or use a weighted vest for added resistance.