Smith Machine Lunge.

Make every rep count.

1. 01

   Set the Smith bar on your upper traps (not your neck), brace your core, and step into a split stance with your feet about hip-width apart for balance.

2. 02

   Keep your chest tall and torso stacked over your hips. Lower straight down by bending both knees at the same time.

3. 03

   Descend until your back knee gently touches the floor (or comes just above it) directly under your hip—front shin stays mostly vertical and the front heel stays planted.

4. 04

   Push the floor away through your front heel/midfoot and straighten the front leg to return to the start, keeping your hips level and knees tracking over your toes.

5. 05

   Complete all reps, then switch legs if your program calls for it.