Lunges provide an overall package of shape and strength to the glutes, quads and hamstrings of the legs. There are many variations of the lunge. Reverse lunges are ideal for targeting and toning the rear view. Utilizing the Smith machine for this workout allows you to truly focus on the movement of the exercise as the Smith machine balances the weight for minimizing the risk of injury.
What a Smith Machine Is
The Smith Machine is a popular weight lifting machine for beginning and advanced weight lifters alike. Its structure and solid frame provide additional safety when lifting heavier weights or doing complicated exercises, much like having a spotter. The Smith Machine is constructed of a metal open-frame box, a barbell and a series of hooks or attachments that can be used to secure the barbell. The Smith Machine can be found in most health clubs and gyms.
Function of Lunging
In a conventional or forward lunge you take a step forward with one leg while leaving a trailing leg behind you and then return to the original position. This effectively works the quads, glutes, hamstrings and calves when done with proper form. Working the lunge backwards decreases the risk of injury or strain on the knee by changing the direction of the force of impact. The major grouping of the leg muscles, including the quadriceps, hamstrings, calves and glutes, is engaged in a new method of impact that focuses on explosiveness through the movement and stability by involving the core stabilizer muscles of the abdominals as well.
Performing the Exercise
Pay special attention to your knees and back when performing a reverse lunge even with the assistance of a Smith Machine. Stand directly under the bar of the Smith Machine and allow the bar to rest comfortably across your upper back and shoulders. You may choose to use a barbell pad for added comfort. Maintain an upright posture by keeping your abdominal muscles tight. Lift the bar from the Smith Machine and unlock the safety supports from the rack. Begin the lunge by stepping one foot back behind you and lowering yourself until your thigh is parallel to the floor. Return to the starting position by pushing hard through your dominant leg (not your trailing leg), and then repeat with the opposite side.
Safety Tips
Most gyms are staffed by personal trainers who will be able to answer your questions concerning the proper use of the Smith Machine. If you are training at home some considerations to take are to watch the placement of your feet. Do not allow the knee to come over the foot in your dominant leg. When stepping backward move slowly and maintain your balance by keeping the weight on the front heel and retaining a straight posture by engaging your abdominals.
Free Weight or Smith
The Smith Machine combines the stabilization of a machine with the feel of free weight barbell lifts. Using the Smith Machine for your lower body workout, such as for reverse lunges, can add mass and stamina, which in turn can increase your strength gains for free weight or body weight exercises. The fixed bar also allows you to train safer when moving into heavier weight. For solo trainers this is an added benefit.
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