Demo & instructions
Smith Machine Reverse Lunge
Also known as: Smith Reverse Lunge, Guided Bar Reverse Lunge
Instructions
A reverse lunge with a guided bar across your upper back. The rails steady the load while one leg steps back and the front leg does the work, making it a friendly way to train each leg hard.
- Movement
- Lunge
- Type
- Compound
- Level
- Beginner
- Typical range
- 6–15 reps
Setup
- 1Set the bar just below shoulder height and load it.
- 2Step under the bar so it rests across your upper back, with both feet directly beneath it.
- 3Stand tall and rotate the bar to unhook it.
Execution
- 1Step one foot straight back and land on the ball of that foot.
- 2Bend both knees and lower until your back knee hovers just above the floor.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
