Quads
Smith Machine Lateral Lunge
The Smith Machine Lateral Lunge is a strength exercise in a Smith machine for your quads. Share of the load in the Zulta muscle model: adductors 19%, gluteus maximus 17% and quads (vastus lateralis) 14%.
How to do it
- Set the smith bar at shoulder height and place it across your upper traps.
- Unhook the bar and stand with the feet about twice shoulder-width, toes forward, centered under the bar.
- Shift your weight to one side, bending that knee and pushing the hips back while the other leg stays straight.
- Lower until the bent thigh is close to parallel.
- Push back up through the bent leg to center, then finish the set before switching sides.
Tips
- Keep the bar level: the fixed rails keep it vertical, so the hips do the sideways work.
- Push the knee of the bent leg in the direction of its toes.
Common mistakes
- Leaning the torso sideways so the bar tilts.
- Lifting the heel of the bent leg.
- Stepping the feet too narrow so the hips cannot shift.
Muscles worked by the Smith Machine Lateral Lunge
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A side lunge stretches and loads the adductors of the straight leg. A split stance loads the front leg's quads and glute max, the glute medius and adductors keep the knee and pelvis in line, and the trunk resists the narrow base.
Smith Machine Lateral Lunge alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
- Belt Squat Split Squat
- Pendulum Reverse Lunge
- Smith Machine Split Squat
- Smith Machine Lunge
- Smith Machine Bulgarian Split Squat
Frequently asked questions
What muscles does the Smith Machine Lateral Lunge work?
Mainly the adductors, gluteus maximus and quads (vastus lateralis). The quads (vastus medialis), gluteus medius and quads (rectus femoris) assist.
Is the Smith Machine Lateral Lunge good for beginners?
The Smith Machine Lateral Lunge is rated intermediate. If you are new, learn the Dumbbell Lateral Lunge first and build up from there.
What is a good alternative to the Smith Machine Lateral Lunge?
For example the Cossack Squat, Dumbbell Lateral Lunge and Kettlebell Lateral Lunge. They train mostly the same muscles, some with different equipment.
How do you make the Smith Machine Lateral Lunge harder?
Add weight or reps, or move on to the Bulgarian Split Squat (Barbell).
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.