Smith Machine Lunge

Smith Machine Lunge is a beginner compound push using smith machine. It loads Quadriceps.

Why this lift

The Smith Machine Lunge is a beginner compound push lift. It primarily loads Quadriceps. Glutes, Hamstrings, Abs help. You need smith machine. Most programs place it near the start of a session, while you are fresh. You may also hear it called Smith Machine Lunges.

Squat-pattern work is how most programs load the quads with a barbell or a machine. Depth you can control is the part that counts. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Quadriceps
• Secondary: Glutes, Hamstrings, Abs

Setup

• Hold smith machine and take a split stance you can balance.

How to do it

1. Drop the back knee under control. Front shin fairly vertical.
2. Drive through the front foot and stand. Keep Quadriceps doing the work.

Coaching cues

• Tall torso. Soft front knee, not a slam.

Common mistakes

• Front knee shooting far past the toes with the heel up. Shorten the step or sit back slightly.

How to program it

Treat the Smith Machine Lunge as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Smith Machine Lunge does not agree with you, Assault Bike trains Quadriceps with a different setup.

Related lifts

• Assault Bike Quadriceps
• Barbell Back Squat Quadriceps
• Barbell Box Squat Quadriceps
• Barbell Bulgarian Split Squat Quadriceps
• Barbell Front Squat Quadriceps
• Barbell Reverse Lunge Quadriceps

FAQ

What muscles does the Smith Machine Lunge work?

The Smith Machine Lunge works Quadriceps (primary), Glutes, Hamstrings, Abs (secondary).

What equipment do I need for the Smith Machine Lunge?

You need smith machine.

Is the Smith Machine Lunge suitable for beginners?

Yes. The Smith Machine Lunge is marked beginner in this catalog. Start lighter than you think and film one set from the side.