How to Do Smith Machine Lunges: Muscles Worked & Proper Form

Muscles Worked in Smith Machine Lunges

Primary Muscles Worked

• Quads
• Glutes
• Adductors

How to Do Smith Machine Lunges

1. Place the bar in the Smith machine on your shoulders, and position yourself with both feet directly under the bar.
2. Step back with one foot to get into a lunge position.
3. Engage your core, and keep your back upright throughout the movement.
4. Lower yourself by bending both knees until your back knee nearly touches the floor, keeping the weight on your front heel.
5. Push through the front heel to return to the starting position.
6. Repeat for the desired number of repetitions, then switch legs.

Commentary

The Smith machine lunge is an effective exercise for isolating the legs and glutes, with added stability from the machine to assist with balance.