Smith rear lunge (version 2)
The Smith rear lunge targets your glutes, hamstrings, and quadriceps while improving balance and coordination.
- Set the Smith machine bar at shoulder height.
- Stand facing away from the bar, placing it on your upper back.
- Step back with one leg, lowering your body until your front thigh is parallel to the ground.
- Push through your front heel to return to the starting position.
- Repeat on the opposite leg.
How to perform the Smith rear lunge (version 2)
- Set up. Set up in a stable, balanced starting position appropriate for the Smith rear lunge (version 2) using your smith machine.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your calves.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your calves rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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