Smith Machine Lunge

Start

With the bar upper chest height, position bar on the back of shoulders and grasp the bar on each side. Place your left foot one step in front of you and your right foot one step behind. Disengage bar by rotating bar back.


Movement

Put most of your weight bearing on your front leg. Bend your front knee forward slightly while keeping your back straight and knee pointed forward over your ankle. Descend until thighs are parallel to floor. Return to the start position and repeat.


Tips

Keep your back neutral and weight through the middle to back of the front foot. Do not let your knee extend past your toe. If you are over loading your back leg you will feel a burning in your thigh, adjust your weight back to the front leg.

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• lunge
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