Smith Machine Reverse Lunge

Muscles worked by the Smith Machine Reverse Lunge

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

Glute MediusGluteus MediusHamstringsHamstring Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

Smith Machine

Also called: smith bar, guided barbell, fixed barbell, smith press.

How to do the Smith Machine Reverse Lunge

1. Set the bar so it sits across your upper traps when you stand, then unrack it with your feet under your hips.
2. Step one foot straight back and lower the rear knee toward the floor, keeping the front shin vertical and most of your weight on the front foot.
3. Stop when the rear knee is just short of the floor and the front thigh is roughly parallel to it.
4. Push through the front heel and bring the rear foot back to standing under the bar.
5. Complete all the repetitions on one side, or alternate legs, then switch.

Form tips

• Step back far enough. A short step puts the front knee well past the toes, which the fixed bar path will not let you correct once you are loaded.
• The stepping foot does the travelling; the front foot does not move at all. If it shifts between reps, your step is too long or too short.
• The rack removes the balance, not the load -- keep the trunk braced and stand up out of the bottom rather than leaning back into the bar.

At a glance

Smith Machine Reverse Lunge in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Lunge
• Barbell Reverse Lunge
• Bodyweight Reverse Lunge
• Dumbbell Lunge
• Kettlebell Goblet Lunge
• Kettlebell Lunge Press
• Kettlebell Offset Reverse Lunge and Press
• Kettlebell Reverse Lunge

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "smith-machine-reverse-lunge",
  "name_en": "Smith Machine Reverse Lunge",
  "name_de": "Smith Machine Ausfallschritt rückwärts",
  "name_es": "Zancada Inversa en Máquina Smith",
  "description_en": "A reverse lunge under a Smith machine bar, stepping one foot back into the lunge and returning it to standing each repetition while the guided bar holds the load steady.",
  "description_de": "Ein rückwärtiger Ausfallschritt unter der Smith-Machine-Stange: Ein Fuß tritt in den Ausfallschritt zurück und kehrt in jeder Wiederholung zum Stand zurück, während die geführte Stange die Last stabil hält.",
  "description_es": "Una zancada inversa bajo la barra de la máquina Smith, dando un paso atrás con un pie y devolviéndolo a la posición de pie en cada repetición mientras la barra guiada mantiene la carga estable.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "smith_machine",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "gluteus_medius",
    "hamstrings"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "leg_day",
    "knee_safe",
    "shoulder_safe"
  ],
  "variation_group": "lunge",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Set the bar so it sits across your upper traps when you stand, then unrack it with your feet under your hips.",
    "Step one foot straight back and lower the rear knee toward the floor, keeping the front shin vertical and most of your weight on the front foot.",
    "Stop when the rear knee is just short of the floor and the front thigh is roughly parallel to it.",
    "Push through the front heel and bring the rear foot back to standing under the bar.",
    "Complete all the repetitions on one side, or alternate legs, then switch."
  ],
  "instructions_de": [
    "Stelle die Stange so ein, dass sie im Stand auf dem oberen Trapezmuskel liegt, und entracke sie mit den Füßen unter der Hüfte.",
    "Tritt mit einem Fuß gerade nach hinten und senke das hintere Knie Richtung Boden ab; das vordere Schienbein bleibt senkrecht und das meiste Gewicht auf dem vorderen Fuß.",
    "Stoppe, wenn das hintere Knie knapp über dem Boden ist und der vordere Oberschenkel ungefähr parallel dazu steht.",
    "Drücke über die vordere Ferse und bringe den hinteren Fuß zurück in den Stand unter der Stange.",
    "Absolviere alle Wiederholungen auf einer Seite oder wechsle die Beine ab, dann Seitenwechsel."
  ],
  "instructions_es": [
    "Coloca la barra de modo que descanse sobre los trapecios altos al estar de pie y desengánchala con los pies bajo las caderas.",
    "Da un paso recto hacia atrás con un pie y baja la rodilla trasera hacia el suelo, manteniendo la tibia delantera vertical y la mayor parte del peso en el pie delantero.",
    "Detente cuando la rodilla trasera esté a punto de tocar el suelo y el muslo delantero quede aproximadamente paralelo a él.",
    "Empuja con el talón delantero y devuelve el pie trasero a la posición de pie bajo la barra.",
    "Completa todas las repeticiones de un lado, o alterna piernas, y luego cambia."
  ],
  "tips_en": [
    "Step back far enough. A short step puts the front knee well past the toes, which the fixed bar path will not let you correct once you are loaded.",
    "The stepping foot does the travelling; the front foot does not move at all. If it shifts between reps, your step is too long or too short.",
    "The rack removes the balance, not the load -- keep the trunk braced and stand up out of the bottom rather than leaning back into the bar."
  ],
  "tips_de": [
    "Tritt weit genug zurück. Ein kurzer Schritt bringt das vordere Knie deutlich über die Zehen, und unter Last lässt dich die fixe Stangenbahn das nicht mehr korrigieren.",
    "Der zurücktretende Fuß macht die ganze Strecke; der vordere Fuß bewegt sich überhaupt nicht. Verrutscht er zwischen den Wiederholungen, ist dein Schritt zu lang oder zu kurz.",
    "Das Gestell nimmt dir das Gleichgewicht ab, nicht die Last — halte den Rumpf fest und stehe aus der tiefen Position auf, statt dich in die Stange zurückzulehnen."
  ],
  "tips_es": [
    "Da un paso atrás lo bastante largo. Un paso corto lleva la rodilla delantera muy por delante de los dedos, y la trayectoria fija de la barra no te dejará corregirlo una vez cargado.",
    "El pie que se desplaza hace todo el recorrido; el pie delantero no se mueve en absoluto. Si cambia de sitio entre repeticiones, tu paso es demasiado largo o demasiado corto.",
    "La máquina te quita el equilibrio, no la carga: mantén el tronco firme y levántate desde abajo en lugar de recostarte contra la barra."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/smith-machine-reverse-lunge-start.webp",
      "peak": "images/flat/smith-machine-reverse-lunge-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "smith-machine-reverse-lunge");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.