Smith Machine Lunge

The leg press is an excellent compound movement that targets all of the upper legs. Completed with a machine, it puts the most emphasis on your quads, but also hits the hamstrings and glutes (butt).


: Legs (Quads, Hams, Glutes)


: Beginner


: Machine


: Strength, Toning

How to do Smith Machine Lunge:

Start Smith Lunge Exercise

Smith Lunge Machine Finish

  1. Adjust the bar on a Smith Machine according to your height and choose appropriate weight. Position yourself under the bar, resting it across the back of your shoulders. Lift the bar to unrack and then split your feet, positioning one foot forward and the other foot back.
  2. Slowly lower your back knee almost to the ground; your front knee should never go past your forward foot.
  3. At the bottom of each rep, push through the heel of your front foot with light pressure from your back foot to push the weight back up.
  4. Complete reps and reverse the position of your legs for the following set of lunges.

Demonstration Video: