Legs · Smith Machine
Smith Rear Lunge From Deficite
How to do the smith rear lunge from deficite, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Smith Machine
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand on a low platform or plate under the bar of a Smith machine with the bar resting across your upper back. Step one foot back off the platform and lower into a lunge until your front thigh is parallel and the rear knee drops below the platform level. Drive through the front heel to return to standing, then repeat or alternate legs.
- 1Front-leg quad and glute working through a deep, controlled range
- 2A stretch across the front-leg glute at the bottom from the added deficit
- 3An upright torso braced against the fixed bar path
Common mistakes
- Letting the front knee cave inward as you descend
- Crashing the back knee down instead of lowering with control
- Pushing off the back foot rather than driving through the front heel
Muscles worked
The smith rear lunge from deficite mainly works the quads and glutes, with the hamstrings and adductors assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- AdductorsSupport
- Lower BackMinor
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- CalvesMinor
- Hip FlexorsMinor
Kovo programs the smith rear lunge from deficite for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.