This exercise involves standing with one foot in front of the other and lowering the back knee towards the ground while keeping the front knee bent. It primarily targets the quadriceps and glutes. The use of a Smith machine provides stability and support during the movement.
Type
Strength
Equipment
Machine
Difficulty
Intermediate
Key Benefits
- Improves balance and stability
- Targets the glutes, quads, and hamstrings
- Helps to correct muscle imbalances between legs
- Increases lower body strength and power
- Can be modified for different fitness levels
How to perform
- Stand with your feet hip-width apart and your hands on your hips.
- Place your left foot behind you on a bench or step, with your toes pointing down.
- Hold onto the bar of a Smith machine with your right hand, and position it at shoulder height.
- Bend your right knee and lower your body down into a lunge, keeping your left foot on the bench.
- Make sure your right knee is directly above your ankle, and your left knee is hovering just above the ground.
- Push through your right heel to stand back up to the starting position.
- Repeat for the desired number of reps, then switch legs and repeat on the other side.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary