Smith Machine Reverse Lunge
The Smith machine reverse lunge provides a guided bar path that lets you focus on leg drive without balance concerns. Position the bar on your upper back, step back into a deep lunge, and push through the front foot to stand.
How to Perform
Set the bar on your upper traps and unrack with both feet under the bar.
Step one foot straight back and lower until both knees form 90-degree angles.
Keep your torso upright and front knee tracking over your toes.
Push through the front heel to return to standing.
Alternate legs or complete all reps on one side before switching.
Common Mistakes to Avoid
Stepping back at an angle instead of straight back, which stresses the knee.
Leaning the torso forward, shifting load off the quads.
Rising on the ball of the front foot instead of driving through the heel.
Muscle Activation
Variations
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