Lunge on a machine Smith with leg elevated

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. Prioritize control over speed. Maintain useful tension through the range and deliberately reset the starting position before the next repetition.

Do not turn the final repetitions into fast or partial movements. Aim to load hamstrings, glutes and hip flexors and quadriceps without sacrificing position; at intermediate level, progress control first and then add load, repetitions or complexity. Set the seat, backrest and machine axis before loading it; poor setup changes the path and often creates compensations.