Smith Machine Lunge
Differentiation: Mechanics
This variation of a Lunge is unique. Here is how: you use a Smith Machine. The Smith Machine eliminates the need to balance any weight, (like you would need to do when performing a Lunge with a Barbell on your Shoulders using a loose Olympic bar). Not focussing on balancing allows you to focus on contracting your quadriceps, | glutes, | and hamstrings. Additionally, switching legs between reps requires a sprint movement. This spring movement develops the fast twitch muscle fibers in your hamstrings, | glutes, | and quadriceps, | and also improves your balancing skills. Finally, the Smith Machine has safety stoppers, which makes the exercise more safe to perform.
Starting Position
To get into starting position, do this...
1) Locate a Smith Machine.
2) Set the safety stops at belly-button height.
3) Position the Smith Bar and swivel hooks at shoulder-height.
4) Load plates onto the Smith Bar.
5) As an option, we recommend wrapping a barbell squat pad around the bar to protect your neck.
6) Stand with your back facing the Smith bar and position your body so you are centered in the machine.
7) Step under the bar and center it across the back of your neck, along the tops of your shoulders.
8) Grasp the bar - with your hands 6-inches wider than shoulder-width apart - with your palms facing forward
9) Place your feet about shoulder-width apart for stability, |and stagger them.
10) Push upward slightly with your legs to move the Smith bar upward...
11) Swivel the bar to release the bar's hooks off the Smith Machine's pegs...
12) ...and use your hands to stabilize the balance of the bar.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you gradually bend your left knee
3) ...to lower the bar and your upper body toward the floor
4) ...until the upper and lower portions of your supporting leg form a 90-degree angle.
5) ...and your rear knee almost touches the floor
6) This is the ending position.
7) Hold this position for a count of one second.
8) Once your right knee touches the floor, immediately push your body up.
9) Place most of your body weight on your heel.
10) As the bar reaches its original position, jump slightly and to switch your leg positions - so the right is in front of the left.
11) Once again inhale while you lower the bar until your left knee touches the floor.
12) Continue reps until you have completed a full set, alternating the position of your feet for each rep.
13) After completing your set, swivel the bar and rehook it on the bench's pegs.
Proper Form
Pay special attention to following proper form by...
Avoid allowing the knee of your supporting leg to flare outward.
Be sure the quad of your forward leg becomes parallel to the floor to properly concentrate the effort in your quads.
Keep your head and upper body vertical and focus on keeping your balance.
Keep your other leg's knee slightly off the floor.
Gear Advice
For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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