Quads
Smith Machine Lunge
The Smith Machine Lunge is a strength exercise in a Smith machine for your quads. Share of the load in the Zulta muscle model: gluteus maximus 21%, quads (vastus lateralis) 17% and quads (vastus medialis) 15%.
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 hip-width directly under it.
- Step one foot forward and the other back so the bar sits between them.
- Lower until the back knee is just above the floor and the front thigh is parallel.
- Push up through the front heel, return the feet together and switch the lead leg on the next rep.
Tips
- Take equal steps forward and back so the bar stays over the middle of the stance.
- Keep the torso upright under the fixed bar.
Common mistakes
- Stepping only forward so the bar ends up behind the hips.
- Letting the front knee cave inward.
- Rushing the foot change between reps.
Muscles worked by the Smith Machine 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.
Stepping forward means braking with the quads. 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 Lunge alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Smith Machine Lunge work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The gluteus medius, adductors and quads (rectus femoris) assist.
Is the Smith Machine Lunge good for beginners?
Yes. The Smith Machine Lunge is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Smith Machine Lunge?
For example the Barbell Lunge, Barbell Walking Lunge and Dumbbell Walking Lunge. They train mostly the same muscles, some with different equipment.
How do you make the Smith Machine Lunge harder?
Add weight or reps, or move on to the Barbell Lunge and Barbell Walking Lunge.
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.