CompoundMachine
Smith Machine Lunge
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps per leg (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 8–10 reps per leg (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps per leg (50–70% 1RM, RPE 6–7)
📋How to Perform
- Stand under the Smith machine bar and position it on your upper back (traps)
- Unrack the bar and step one foot forward in a large stride (about 2-3 foot lengths)
- Keep your torso upright with chest up and core engaged to stabilize your upper body
- Take a deep breath in and slowly lower your back knee toward the floor
- Continue descending until your front thigh is parallel to the floor and back knee nearly touches the ground
- Keep your front knee aligned over your ankle and don't let it cave inward
- Drive powerfully through your front heel to return to the starting position
- Complete all reps on one leg, then switch feet and perform the same number on the opposite side
💡Coaching Cues
- ✓
Torso stays upright
- ✓
Front knee over ankle
- ✓
Lower to parallel
- ✓
Drive through front heel
- ✓
Core stays tight
- ✓
Fixed bar path
⚠️Common Mistakes
- ✗
Leaning too far forward
- ✗
Front knee going past toes
