Smith Machine Reverse Lunge

Reverse lunge with a guided bar: the rails keep the bar from drifting as you step.

• Compound
• Machine
• Intermediate

How to do it

• Take a long enough step that the front shin is almost vertical at the bottom
• Step back under control with the weight on the front heel
• Lower straight down and rise by driving through the front leg

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Landing hard on the back foot
• A step so short that the front knee travels far past the foot

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Barbell Reverse Lunge
• Alternating Dumbbell Forward Lunge
• Goblet Reverse Lunge