About The Exercise

Of all the lunge exercises, the smith machine version is great for beginners because it provides additional stability and allows for a smooth transition to more complex lunge-type exercises. Since the lead foot is positioned well in front of the torso, the glutes (buttocks) assist heavily throughout the execution. Quite often, trainees may find positioning the bar across the back of the shoulders quite painful. If this is the case, wrapping a piece of foam padding across the center of the bar will make the movement more comfortable.

Video Demonstration

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Exercise Instructions

1. Position the bar across the back of the shoulders. Lunge forward with the left foot and step slightly back with the right.
2. Inhale and while maintaining torso-to-bar alignment, bend at the knees until the front leg is bent at a 90 degree angle.Note: Do not allow the knee of the lead leg to surpass the toes throughout the decent.
3. Exhale and drive yourself back up to starting position.
4. Repeat until the desired number of repetitions are completed.
5. Switch lead leg and repeat steps 1 through 4.

Variations

Placing the rear leg atop a flat bench throughout execution will increase both the exercise difficulty and the involvement of the glutes