What equipment do you need for the smith machine lunge?

You need smith machine to do the smith machine lunge.

What is a good smith machine lunge?

For men, a good smith machine lunge is about a 307.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 155 lb and elite lifters pass 482.5 lb. For women, the standards run from about 72.5 lb to 300 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Smith Machine

Smith Machine Lunge

How to do the smith machine lunge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Smith Machine
Difficulty: Beginner
Logged as: Weighted reps
Movement: Lunge
Mechanic: Compound

Find more:Quads exercises Machine exercises

How to do it

Stand tall with feet hip-width apart. Step forward with one leg and lower your body until both knees are bent at 90 degrees. Push through the front heel to return to the starting position and repeat on the other side.

1Feel your quads and glutes working as you step forward or backward under guided bar path
2Keep your torso upright and core engaged for balance
3Press through your front heel and squeeze your glutes