Using the Smith machine, or cage, to perform lunges at the gym is a great and effective way to target the glutes, quads and hamstrings. This machine allows you to control the movement of the exercise and balance the weight much more easily. Here's do a Smith machine lunge.
Instructions
1. Obtain clearance from your doctor before beginning a workout routine to be sure that you are healthy enough, and to find out if there are any lifts or exercises that you need to avoid.
2. Get into the Smith machine cage and position the body underneath the bar. Rest the bar on the meaty part of the upper back and shoulders where most people like to get a shoulder massage.
3. Take a big step back and forward so that there is a distance of about twice your normal walk between the two legs.
4. Keep the abdominal muscles contracted and your back straight throughout the entire range of motion as you perform this lunge. Pretend you will lunge between two panes of glass, one in front and one behind. The torso should be perpendicular to the ground, not leaning forward or backwards at all.
5. Bend the knees and slowly lower yourself towards the ground. Keeping the weight mainly on the front leg, press through the front heel and slowly stand back up, squeezing the glutes as you return to the starting position.
6. Repeat the lunge 12 to 15 times on one leg, then switch and place the other leg in front. Complete the same number of reps on the other leg.
Tags: Smith machine, machine cage, Smith machine cage