Machine exercise

Smith Machine Reverse Lunge form, muscles worked, and workout tracking

The Smith machine reverse lunge is a single-leg movement in which you step backward under a guided bar, loading the quadriceps and glutes of the stationary front leg. Lifters use it to build unilateral leg size and strength with less knee stress than forward lunges, and the fixed bar path allows heavier loading or training closer to failure without balance becoming the limiting factor.

Smith Machine Reverse Lunge illustration

How to do Smith Machine Reverse Lunge

  1. 1Set the bar at shoulder height, place it across your upper traps, and stand with feet hip-width apart directly under the bar.
  2. 2Unrack the bar, inhale, and brace your core before stepping one foot back about two to three feet.
  3. 3Lower until your rear knee hovers just above the floor and your front thigh is near parallel, keeping your torso tall.
  4. 4Keep your front knee tracking over your toes and avoid pushing off the rear foot to cheat the rep.
  5. 5Exhale as you drive through the front heel to return your rear foot to the start, then alternate legs or complete all reps on one side.

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Track Smith Machine Reverse Lunge in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.