Smith Machine Rear Lunge
The reverse lunge under the Smith bar; the rails keep the bar on its track, which takes most of the balancing away from the step back.
How to do it
Setup
Bar on the upper back, feet hip-width under it.
Steps
- Unhook the bar and step one foot back into the lunge.
- Lower until the back knee nears the floor, the front shin near vertical.
- Drive up through the front foot and bring the back foot in.
Common mistakes
Feet set far in front of the bar: the rails drag you back; start under it. Front knee drifting forward on a short step: step back far enough for a vertical shin. Racking the bar from the lunge: stand fully first.
Breathing
Inhale stepping back, exhale driving up.
