Lunges in Smith - leg training for girls and men

Lunges in Smith's simulator is a popular exercise for developing the muscles of the front surface of the thighs (quadriceps) and buttocks. The meaning of the exercise in the simulator is that the trajectory of the projectile is fixed, and this removes the load from the muscles of the body stabilizers and allows you to make maximum emphasis on the target muscles.

Muscle work

What muscles are involved in performing lunges in Smith? It all depends on the length of the step. If you make a wide lunge and far back the supporting leg, mainly the gluteus maximus muscles work.

Lunges in Smith - leg training for girls and men

With a normal step length, when the knees of both legs are bent at right angles, the main load is taken quadriceps.

The back of the thighs (the so-called thigh biceps) also gets a small load. The press and the back act as stabilizers of the position, so they also participate in the work, although to a much lesser extent than when working with a free barbell.

Lunges in Smith - leg training for girls and men

The effectiveness of this type of attacks is due to the fact that their implementation allows almost completely relieve auxiliary muscle groups. Lunges in Smith suggest a small burden and multiple repetitions.

A significant load during the exercise falls on the knee joint of the working leg, so the condition for safe training is a high-quality workout and strict adherence to the technique.

By skipping the warm-up, you risk injuring your knee and getting a sprain.

Lunges back should not be performed after fresh injuries of the spine or menisci. If you are worried about regular pain in the lower back or joints, discard lunges with weights, replacing them with another exercise.

The choice of weights

Which weights are optimal for attacks in Smith? The choice of weight depends on your gender and level of fitness. Often a suitable burden for men is 20-30 kg, for girls - 10-15 kg.

The weight should be such that you can moderately hard perform the first approach with 15 repetitions, clearly controlling your movements and following all the recommendations. Too high a weight will not allow you to perform the movement correctly, and a bad technique can harm the body.


The exercise can be performed in two ways:

  • Lunges back, standing with both feet on the floor. This is a classic option.
  • Putting the supporting foot on a bench or other elevation.

    These are actually Bulgarian attacks in Smith. With this implementation, the muscles of the working leg are loaded as much as possible, since the supporting leg is not involved in the movement. The gluteus muscle of the working leg is also more stretched, which improves its development.

Lunges in Smith - leg training for girls and men

We proceed to execution. To begin, adjust the simulator and set a suitable working weight by hanging pancakes of the desired diameter.

Set the bar at a height just below your shoulders.

  1. Stand right under the treadmill. The feet should be shoulder width apart.Conveniently position the bar of the bar on the trapezius muscles of the back - this is just below the neck. If the neck still presses, put a soft terry towel on your shoulders.

  2. Bend your back a little in the lower back and look forward. Step a little forward with your working foot so that when you lunge, when the thigh is parallel to the floor, the angle in the knee joint is 90 °. You may need to adjust the position of the legs during movement - this is normal when working in the simulator.
  3. As you inhale, set your supporting leg back and do a squat. Choose the width of the step depending on your goals.

    A wide step - emphasis on the buttocks, a normal step - on the quadriceps. The distance between the feet should be such that the supporting leg bends at a 90 ° angle when squatting. Body weight always falls on the heel of the working leg.

  4. On the exhale, rise and put the supporting leg back. Do not bend your knees fully.

    This will not only protect your knee joints, but also give your muscles additional static load.

  5. Perform the required number of repetitions and change the leg. Work after a change of legs, start without a break.

Exercise can be performed 12-15 times with each leg. Subsequent approaches are done without rest with a change of foot.

The recommended number of approaches is 3-4, in the first month of classes it is permissible for beginners to limit themselves to 2 approaches.

You can exclude the “walking” of the supporting foot backward by locking the legs in a lunge position. This is also called a “scissor squat”.

Lunges in Smith - leg training for girls and men

When using the foot, the "pacing" is also excluded. You just put the toe of the supporting leg on the bench and perform squats on the working leg.

The use of Smith's simulator in this case significantly helps to balance and allows you to not tilt the case forward. Having made several trial lunges, choose the best place for the bench.

Efficiency and safety

The technique of attacks in Smith may seem rather simple, but this impression is not entirely true. Beginners are recommended to perform the exercise with a little weight and under the supervision of a trainer. It is best to master the technique of lunges back without weight, and then start training on the simulator.

In order for attacks to be as effective and safe as possible, take into account the following points:

  • The bar bar must not lie on your neck.
  • Perform all movements slowly, synchronizing them with your breath and strictly controlling the work of muscles.
  • The center of gravity should fall on the heel of the working leg. At the same time, the foot is completely on the floor, and there is no need to tear off the toe.
  • Make sure that the knee of the working leg does not extend beyond the line of the toe.

  • Train in comfortable, flat-soled shoes. This will help stabilize your position and avoid injuries associated with loss of balance.
  • Lock the knee and do not move it to one side. During the entire exercise, it should look in the same direction as the sock.

Only an ideal exercise technique guarantees its effectiveness.

If it is difficult for you to make the movement correctly, reduce the burden or reduce the number of repetitions.



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