How to Do
How to Do Reverse Lunge Smith Machine
The reverse lunge smith machine should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the reverse lunge smith machine.
Beginning
Beginning Reverse Lunge Smith Machine
1. Under the Smith bar, take a shoulder-width stance and place the bar on your upper back, just above your rear delts.
2. Grab the bar with a grip that is wider than your shoulder width, then squeeze your traps together. This creates a "shelf" on which the bar can rest.
3. Step back with your strongest leg while keeping your other foot firmly planted on the ground*.
Movement
Reverse Lunge Smith Machine Movement
1. Squat down until your back leg's knee touches the ground.
2. Push yourself back up by pressing your front leg into the floor. The rep is complete when both feet are fully planted on the ground (keep in mind that you don't have to line your feet up after each rep a slightly staggered stance is fine).
3. Rep 3-5 times for 3-5 sets of 8-20 reps.
Benefits
Reverse Lunge Smith Machine Benefits
Because you're naturally bending more at the waist, which puts the hips into a higher degree of flexion, the reverse lunge smith machine activates more gluteal muscle fibres than regular lunges.
Exercise Aliases
Smith Machine Squat, Lunges on Smith Machine, Reverse Lunge Smith Machine.
