Smith Rear Lunge
How to do it
Starting position
- Place the Smith machine barbell firmly on your traps.
- Set your feet hip-width apart and stand upright.
- Look forward and keep your upper body upright.
Movement
- Take a big step back with one foot and bend your knees.
- Lower down so your front knee does not go past your toes.
- Lower down until just before your back knee touches the floor.
- Push through the floor with your front foot and return to the starting position.
Breathing
Inhale as you lower your foot and exhale as you come up.
Cautions
- If your knee caves inward, you can suffer a joint injury, so keep it aligned with your toes.
- If your upper body leans forward, it strains your lower back, so brace your abs.
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Hamstrings · Adductors · Calves |
| Equipment |  Smith machine |
| Movement pattern | Lunge |
| Rep range | 8–12 reps (one side at a time) |
34 similar exercises
Representative exercise: Bodyweight Reverse Lunge
- Bodyweight Reverse Lunge
- Balance Rear Lunge
- Reverse Lunge Chair Supported
- Bodyweight Rear Lunge
- Bottle Weighted Reverse Lunge
- Barbell Reverse Lunge
- Landmine Rear Lunge
- Barbell Forward Backward Lunge
- Dumbbell Rear Lunge
- Kettlebell Goblet Forward Backward Lunge
- Kettlebell Rear Lunge
- Kettlebell Backward Lunge
- Kettlebell Forward Backward Lunge
- Suspension Reverse Lunge
- Medicine Ball Rear Lunge
- Reverse Lunge Quick Arms
- Wall Supported Reverse Lunge
- Bodyweight Shifting Reverse Lunge
- Barbell Rear Lunge (VERSION 2)
- Landmine Rear Lunge (VERSION 2)
- Cable Reverse Lunge
- Kettlebell Clean Grip Reverse Lunge
- Kettlebell Ipsilateral Reverse Lunge
- Kettlebell Contralateral Reverse Lunge
- Bodyweight Reverse Lunge with Overhead Reach
- Landmine Overhead Rear Lunge
- Dumbbell Rear Lunge from Step
- Smith Rear Lunge from Deficit
- Barbell Forward Backward Lunge (VERSION 2)
- Kettlebell Forward Backward Lunge (VERSION 2)
- Weighted Plate Overhead Reverse Lunge
- Dumbbell Reverse Lunge from Deficit
- Dumbbell Opposite Reverse Lunge from Deficit
- Kettlebell Reverse Lunge from Deficit
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.
With the Smith machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Lateral Step-UpEasierBodyweight Reverse LungeEasierSmith Rear Lunge from DeficitHarderSmith Unilateral Bulgarian Split Squat from DeficitHarderDumbbell Goblet Split SquatSimilar exerciseBarbell LungeSimilar exerciseBand Split SquatSimilar exercise
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.