Smith Rear Lunge (V2)
Expert Advice
Keep your front foot flat on the floor and avoid letting your knee travel past your toes to maintain proper knee alignment.
How-to-do Steps
- Stand in front of a Smith machine with the bar on your shoulders, feet hip-width apart.
- Step backward with one foot, lowering your hips to drop your back knee toward the floor.
- Your front thigh should be parallel to the floor, with your knee forming a 90-degree angle.
- Press through your front heel to return to the starting position.
- Complete the desired number of reps before switching legs.
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Muscles Worked
Smith Rear Lunge (V2) primarily targets the Quads, Hamstrings, with Strength mechanics using Smith Machine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
Hamstrings50%
Equipment
Smith Machine
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Smith Rear Lunge (V2) work?
Smith Rear Lunge (V2) primarily targets the Quads, Hamstrings. It is classified as a Strength exercise performed with Smith Machine.
How many sets and reps should I do for Smith Rear Lunge (V2)?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Smith Rear Lunge (V2) suitable for beginners?
Smith Rear Lunge (V2) is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
