Lunges on the Smith Machine are an excellent way to train the leg muscles. Smith Machine lunges give the exerciser more control over the movement, eliminating to need to balance a heavy barbell on their shoulders while performing the movement. They are a safe alternative to standard barbell lunges that can be performed without using a spotter.
Muscles Targeted
The primary muscles targeted during the Smith Machine lunge are the quadriceps, glutes and hamstrings. Foot placement during the lunge can change the primary muscle emphasis during the movement. For a more direct target on the quadriceps, foot placement should be closer together. For more emphasis on the glutes and hamstrings, place feet farther apart during the lunge stance.
Execution
Stand under the bar with the bar resting on the upper back and shoulder area. Stand with feet hip-width apart and one foot forward with front knee over the ankle. With a slow and controlled movement, lower your body down into a lunge until your back knee nearly touches the ground. Pause for a moment before slowly returning to starting position. Repeat for desired number of repetitions on the same leg or alternating between the right and left leg.
Tips
Ensure the knees are not locked in the upward position, and the front knee is in-line with toes throughout the movement. Since this exercise can be awkward at first, it is essential to begin with a light weight until you have mastered the proper form. Always maintain correct posture throughout the entire movement, and perform the exercise in a slow and controlled fashion during the entire range-of-motion. If a full range of motion is not used, less muscle fibers will be worked, and less growth will occur, according to Lynn Glenn of Muscle Mag Fitness.
Variations
An effective variation to the Smith Machine lunges is the Smith Single Leg Split Squat. The split squat is performed similarly to the lunge except that the top of the back foot is resting on a bench while the lunge is being performed. This variation places a greater emphasis on the quadriceps muscles. The Smith Machine rear lunge is also an effective alternative and is performed by lunging backwards instead of forward like in the standard Smith Machine lunge.
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