L
Salihaku
EXERCISE
Smith Machine Deficit Lunge
An advanced unilateral exercise that increases the range of motion, adding a greater challenge to the glutes and quads. Requires good balance and body control.
Level:Advanced
Type:Machine-based
Technique
How to perform
1
Set the bar to shoulder height. Place a small elevation (like a weight plate) on the floor in front of the center of the bar.
2
Position the bar on your upper back and stand with your front foot on the elevation and your back foot behind you in a lunge stance.
3
Unrack the bar. Keep your torso upright and your gaze forward.
4
Slowly lower yourself by bending both knees until your rear knee almost touches the floor. Your front knee should be at approximately a 90-degree angle.
5
Forcefully push up through your front heel back to the starting position. Focus on using your glute and quad muscles.
6
Complete all reps on one leg before switching to the other. Re-rack the bar between sets.
