What muscles does the Smith Machine Reverse Lunge work?

The Smith Machine Reverse Lunge mainly works the quads and glutes.

How many sets and reps of the Smith Machine Reverse Lunge?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Smith Machine Reverse Lunge?

ATG Split Squat, Backward Sled Drag, Band Squat and Barbell Anderson Squat work the same main muscle.

Smith Machine Reverse Lunge

Step back under the guided bar into a lunge, lowering the rear knee before driving through the front heel.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Quads, Glutes
Equipment: Smith machine
Movement: Legs

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the quads, for when the smith machine is taken or you want a change.

Questions

What muscles does the Smith Machine Reverse Lunge work?: The Smith Machine Reverse Lunge mainly works the quads and glutes.
What equipment do you need for the Smith Machine Reverse Lunge?: A smith machine.
How many sets and reps of the Smith Machine Reverse Lunge?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Smith Machine Reverse Lunge?: ATG Split Squat, Backward Sled Drag, Band Squat and Barbell Anderson Squat work the same main muscle.

Program it for your clients

Coaches add the Smith Machine Reverse Lunge to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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