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Smith Machine Alternating Reverse Lunges

Learn how to properly perform the Smith Machine Alternating Reverse Lunges with this complete demonstration video.

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What is the Smith Machine Alternating Reverse Lunges?

The Smith Machine Alternating Reverse Lunges are a compound exercise that primarily targets the leg muscles, including the quads, hamstrings, and glutes. This exercise provides greater stability due to the Smith machine, which can be beneficial for beginners looking to improve their technique and balance before moving on to free-weight lunges.

How to properly perform the Smith Machine Alternating Reverse Lunges

  1. Stand facing away from the Smith machine with your feet hip-width apart.
  2. Place the barbell on your shoulders behind your neck, grasping it with an overhand grip.
  3. Step back with one foot and lower your body into a lunge position, bending both knees to approximately 90 degrees.
  4. Keep your front knee directly above your ankle and your back knee slightly above the floor.
  5. Push through your front heel to return to the starting position.
  6. Alternate legs and repeat the movement.
  7. Continue alternating legs for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Quadriceps:

Sissy squatFentes arrières à la barreSoulevé de terre avec chaînes

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