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Illustration of the Smith Machine Lunge: The rails hold you up, so you can push the front leg to failure safely.
compound · Lunge

Smith Machine Lunge

Smith Machine Lunge is a compound lunge movement for quads, using Smith Machine. It also works glutes. 3 sets of 10-12, 2 min rest.

Primary muscle
Quads
Equipment
Smith Machine
Difficulty
Beginner
Sets and reps
3 × 10-12
Rest
90s
Force
push

How to do it

  1. 1
    Set up

    Split stance under the bar, front foot forward of the rails, bar on the traps.

  2. 2
    The cue that matters

    The rails hold you up, so you can push the front leg to failure safely.

  3. 3
    Work it

    3 sets of 10-12, resting about 2 minute between them. Both sides, same number of reps.

Muscles worked

Quads does most of the work. Glutes take the rest.

Quads exercisesglutes