Quads
Smith Machine Reverse Lunge
The Smith Machine Reverse Lunge is a strength exercise in a Smith machine for your quads. Share of the load in the Zulta muscle model: gluteus maximus 24%, quads (vastus lateralis) 15% and quads (vastus medialis) 13%.
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 working foot slightly in front of the bar line.
- Step the other foot straight back and lower until the back knee is just above the floor.
- Push through the front heel to rise and bring the back foot forward.
- Complete all reps on one leg, then switch.
Tips
- Keep the front foot planted for the whole set; only the back foot moves.
- Lower slowly so the back knee does not touch down.
Common mistakes
- Front heel lifting as you lower.
- Pushing off the back foot to come up.
- Standing with the front foot behind the bar line.
Muscles worked by the Smith Machine Reverse 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 back or a deeper range increases hip flexion. 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 Reverse Lunge alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Smith Machine Reverse Lunge work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, gluteus medius and quads (rectus femoris) assist.
Is the Smith Machine Reverse Lunge good for beginners?
Yes. The Smith Machine Reverse 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 Reverse Lunge?
For example the Barbell Reverse Lunge, Deficit Reverse Lunge and Dumbbell Reverse Lunge. They train mostly the same muscles, some with different equipment.
How do you make the Smith Machine Reverse Lunge harder?
Add weight or reps, or move on to the Barbell Reverse Lunge and Deficit Reverse 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.