Smith Lunge
Learn how to perform Smith Lunge, a Legs exercise, with setup, breathing and common mistakes.
Smith Lunge · Preview
Setup
Place the bar on your shoulders, step one foot forward, and find your stance under the rails. Keep your torso upright and brace your core so the front foot leads the movement.
Start phase
Shift your weight to the front foot and lower slowly. Lower your back knee toward the floor while keeping your pelvis steady within the rails.
End phase
Press through the front foot to rise. Think of pushing directly with that foot instead of hanging from the Smith bar.
Target muscles
Check that your front quad and glute carry the tension. With less balance demand, you can focus more closely on the working side.
Common mistakes
A poor foot position can drive your knee too far forward or fold your torso. Find a comfortable stance first, then add weight.
Breathing
Inhale as you lower and exhale as you rise. A steady breath helps you keep your torso braced on each side.
Coach tip
Because the bar path is fixed, set your feet once and do not change them between reps. Pause briefly at the lowest point to feel the front foot work more clearly.
