Smith-Machine Deficit Rear Lunge

Smith Rear Lunge from Deficit

- Weights (optional)
- Step or platform (to create a deficit)

Positioning

1. Set Up the Smith Machine: Adjust the bar to a height that allows you to comfortably rest it across your shoulders.
2. Add Weights: If you're experienced and want extra resistance, attach weights to each side of the barbell. Start light if you are a beginner.
3. Stand on the Step: Place the step or platform in front of the Smith machine. Stand on it with both feet shoulder-width apart, allowing your heels to hang off the edge slightly.
4. Position the Bar: Rest the barbell on your upper back, across your shoulders. Grasp the bar with both hands, keeping your arms slightly bent and your hands shoulder-width apart.

Movement Instructions

1. Engage Your Core: Tighten your core to maintain stability throughout the movement.
2. Step Back: Take a step back with one foot, lowering your body into a lunge. Keep the front knee aligned with your ankle.
3. Lower Your Body: As you lunge, bend both knees to lower your body until your back knee nearly touches the ground. Keep your weight centered and don't let your front knee extend past your toe.
4. Push Back Up: Drive through the heel of your front foot to push yourself back to the starting position, bringing your back foot forward.
5. Alternate Legs: After completing the desired repetitions on one leg, switch to the other leg and repeat.

Tips

- Keep your back straight and chest up throughout the movement.
- Perform the exercise in a slow and controlled manner to maintain balance and prevent injury.
- Start with body weight and gradually add resistance as you become more comfortable with the movement.