A reverse lunge performed in a Smith machine, stepping back under a fixed bar path to focus on quads and glutes with added stability.
- +Fixed bar path improves stability and confidence
- +Easier to focus on target muscles and depth
- +Great for higher-rep hypertrophy work
- –Fixed path may not suit everyone’s mechanics
- –Front knee can still be stressed if stance is poor
- –Limited carryover to free-weight lunges
This exercise targets:
Quadriceps
Quads
Glutes
Glutes
Abductors
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set bar to shoulder height; set safety stops just below your lowest lunge
- Bar on upper traps, feet hip-width under bar; hands just outside shoulders
- Unrack by rotating the hooks; brace core, chest up
- Step one foot back long onto the toe; keep hips square and front foot flat under the bar path
- Lower straight down till the back knee nears the floor; front shin near vertical; weight on front midfoot/heel
- Drive through the front heel to stand; bring the back foot forward. Do all reps on one leg, then switch
- Keep the front knee tracking over toes; don’t let it cave; inhale down, exhale up
- Re-rack by stepping in, standing tall, and rotating the hooks to lock
