Smith Machine Lunge

How to do it

1. Set the bar in a Smith machine at upper chest height. Step under it so it rests across your upper back and unrack it.

2. Step one foot forward into a split stance, with your weight balanced between both feet. This will be your starting position.

3. Lower yourself by bending both knees until your back knee is just above the floor and your front thigh is roughly parallel to it.

4. Drive through your front heel to return to the start.

5. Complete your reps on one leg before switching, or alternate if you prefer.