Smith Rear Lunge

Muscles worked

Setup

1. Set the Smith machine bar to upper-chest height and stand directly under it with the bar resting across your upper traps.
2. Grip the bar firmly with an overhand grip and unrack it by rotating the bar to release the safety hooks.
3. Stand with your feet hip-width apart, core braced, and chest upright.

How to do it

1. Inhale as you take a controlled step backward with one leg, landing on the ball of your foot.
2. Lower your hips vertically until your front thigh is parallel to the floor and your back knee is hovering just above the ground.
3. Exhale and drive forcefully through the heel of your front foot to return to the starting position.
4. Perform the movement with a 2-second lowering phase and a 1-second explosive upward phase.

Form checklist

• Keep your front knee aligned with your second toe to prevent it from caving inward.
• Maintain a neutral spine and avoid excessive arching in the lower back.
• Ensure the front heel remains firmly planted on the floor throughout the entire rep.
• Keep your hips square to the front and avoid rotating your pelvis as you step back.

Pro tips

• To maximize glute engagement, lean your torso slightly forward (about 15 degrees) while keeping your back flat.
• Focus on 'pushing the floor away' with your front leg rather than pulling yourself up with the back leg.
• Pause for one second at the bottom of the movement to eliminate momentum and increase muscle fiber recruitment.

Make it harder

• Perform the exercise from a deficit by standing on a weight plate with your front foot to increase the range of motion.
• Incorporate a 3-second eccentric (lowering) phase to increase time under tension and metabolic stress.

Frequently asked

What muscles does the smith rear lunge work?

The smith rear lunge primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the smith rear lunge?

The smith rear lunge uses smith machine.

Is the smith rear lunge good for beginners?

The smith rear lunge is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps