Smith-Machine Reverse Lunge

1. Start by setting the bar on a Smith machine to a height that is just below shoulder level. Load the bar with the appropriate weight plates and set up the safety latches.

2. Stand under the bar so that it rests comfortably on your upper back and shoulders. Grip the bar with your hands wider than shoulder-width apart, and unhook it from the rack by rotating the bar.

3. Step forward with one foot so that you are in a split stance, with one foot in front of the Smith machine and one foot behind it, stepping back onto a stable elevated surface like a box or step for more depth if desired.

4. Inhale as you slowly lower your body by bending both knees, ensuring that your front knee does not extend past your toes. The knee of the rear leg should move towards the ground.

5. Lower yourself until your front thigh is almost parallel to the ground, keeping your upper body straight and your core engaged throughout the movement.

6. Exhale as you push through the heel of your front foot and straighten both legs to return to the starting position.

7. Perform all the reps on one leg before switching to the other leg. After completing the set, re-rack the bar by rotating it back into the hooks.

8. Rest and repeat for the desired number of sets.

Ensure that your movements are controlled and that you maintain good form throughout the exercise. Adjust the weight as needed to match your fitness level.

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