Lunge on a machine Smith

Step in the direction required by the variation and lower by bending the hip and knee together. Drive through the supporting foot to return without losing alignment. Use a steady tempo: control the return phase in particular and avoid relying on momentum. Exhale through the hardest part and inhale as you recover the starting position.

Check that the movement stays stable in both directions and that the torso is not compensating. The goal is controlled loading of hamstrings, glutes and hip flexors, quadriceps and lower back; match resistance and range to a intermediate level and never force a painful repetition. Set the seat, backrest and machine axis before loading it; poor setup changes the path and often creates compensations.