Reverse Lunge (Smith Machine)

Form Cues

• Position the bar on your upper traps and stand with both feet together under the bar.

• Step one foot backward into a lunge, lowering until the rear knee nearly touches the floor.

• Keep your torso upright — the Smith machine's fixed path helps you stay vertical.

• Your front shin should stay roughly vertical at the bottom of the lunge.

• Drive back up through the front foot and bring the rear foot back to the starting position.

• Keep your front knee tracking over your toes, not caving inward.

• Alternate legs or complete all reps on one side before switching.

• The reverse lunge is more knee-friendly than a forward lunge because the front knee stays more stable.