Smith rear lunge (version 2)

Smith rear lunge (version 2)

The Smith rear lunge (version 2) is a dynamic lower-body exercise that targets multiple muscle groups while also engaging the core for stability. This exercise is performed using a Smith machine, a piece of gym equipment with a barbell attached to vertical guides. The Smith rear lunge (version 2) requires good balance and coordination, making it an excellent choice for individuals looking to improve their lower body strength and stability. This exercise primarily targets the glutes, quadriceps, and hamstrings, providing a great workout for your lower body. By using the Smith machine, you are provided with additional stability, allowing you to focus on the movement and your technique. The Smith rear lunge (version 2) can help improve your overall leg strength, enhance your athletic performance, and even assist in burning calories for those aiming for weight loss. To perform the Smith rear lunge (version 2), proper form and technique are key. Ensure your feet are hip-width apart and start by placing the barbell across your upper back, securing it with a comfortable grip. Take a step backward with one foot, lowering your body down into a lunge position, while keeping your torso upright. As you lunge back, focus on keeping your front knee aligned with your ankle and avoid letting it extend beyond your toes. Push through your front heel to return to the starting position and repeat on the other side. Remember to start with lighter weights or no weight at all until you feel comfortable performing the movement correctly. Gradually increase the weight as you progress to challenge your muscles further. Always warm up before engaging in any exercise and listen to your body, ensuring you don't push yourself to the point of pain or discomfort. Stay consistent with your workouts, allowing your muscles time to recover and adapt, and consider adding the Smith rear lunge (version 2) to your leg day routine for variety and effective lower body training.


  • Stand facing away from a Smith machine with your feet shoulder-width apart.
  • Position the barbell across your shoulders and grip it firmly with your hands shoulder-width apart.
  • Take a step backward with your right foot, landing on the ball of your foot.
  • Bend both knees to lower your body down into a lunge position, keeping your torso upright.
  • Ensure that your front knee is aligned with your ankle and not extending beyond your toes.
  • Push through your front heel and return to the starting position.
  • Repeat the movement on the opposite side by stepping back with your left foot.
  • Continue alternating sides for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining an upright posture throughout the movement.
  • Engage your core muscles to provide stability and support.
  • Ensure that your knee does not extend past your toes when performing the lunge.
  • Gradually increase the weight or resistance to challenge your muscles and promote progress.
  • Alternate legs with each repetition to work both sides of the body evenly.
  • Incorporate a controlled and slow tempo to enhance muscle activation and maximize benefits.
  • Take deep breaths and exhale during the effort phase of the exercise.
  • Ensure that your front knee remains aligned with your ankle to prevent excessive strain.
  • Maintain a comfortable grip on the Smith machine bar to stabilize your upper body.
  • Keep your movements smooth and controlled, avoiding any jerky motions.


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