5 Amazing Benefits of Lunges on Smith Machine and How to do it

Why Choose Lunges on Smith Machine Over Regular Lunges?

Lunges are one of the best exercises for lower body strength. But not everyone feels comfortable doing them, especially when balance is an issue. That’s where the Smith machine comes in.

Benefits of Doing Lunges on Smith Machine:

• Extra stability – no wobbling or tipping over
• Easier to learn – great for beginners
• Supports heavier lifting – perfect when you want to grow muscles
• Targets specific muscles – like your quads, hamstrings, and glutes
• Safer for joints – especially if you’re recovering from an injury

With the Smith machine, you're guided through the correct motion, making it easier to perform lunges with good form.

How to Do Lunges on Smith Machine: Step-by-Step Instructions

Let’s keep it simple and safe.

Step 1: Set Up the Machine

• Position the barbell at shoulder height.
• Make sure the safety stops are in place—just in case.
• Load the bar with light weights if you're just starting out.

Step 2: Position Yourself

• Step under the bar so it's resting across your upper back (not your neck).
• Unrack the bar by turning it slightly.
• Take one big step forward with your right leg.

Step 3: Start the Lunge

• Lower your body slowly by bending both knees.
• Your front thigh should be parallel to the floor.
• Keep your chest up and core tight.

Step 4: Push Back Up

• Press through your front heel to rise back to the starting position.
• Repeat for 8–12 reps, then switch legs.

Pro Tip: Use a mirror if possible to watch your form, or better yet—track your progress using the MyFitnessCoach app’s Workout Logger feature.

Muscles Worked by Lunges on Smith Machine

Lunges done on a Smith machine may feel easier, but they still work all the major leg muscles.

Main Muscles:

• Quadriceps (front of the thigh)
• Hamstrings (back of the thigh)
• Glutes (your butt muscles)
• Calves (lower legs)
• Core (helps you stay stable)

When you use the Smith machine, you can focus more on squeezing the right muscles at the right time. That leads to better results in less time.

Who Should Do Lunges on Smith Machine?

This type of lunge is good for:

• Beginners who need help with balance
• Seniors or anyone with joint concerns
• People recovering from injuries (after doctor’s okay)
• Athletes who want to focus on strength and form
• Anyone looking to build strong, toned legs safely

How Often Should You Do Lunges on Smith Machine?

Start with 2–3 times per week, with at least one day of rest between sessions. Focus on doing:

• 3 sets of 8–12 reps per leg
• Add weights gradually
• Mix in other leg exercises for full development

Tracking your progress is key. The MyFitnessCoach app helps you log each workout, so you always know how you’re improving.

Safety Tips for Lunges on Smith Machine

Even with the added support, safety matters.

Keep These Tips in Mind:

• Warm up first – use light cardio and stretching
• Keep your front knee behind your toes to protect your joints
• Use a lightweight to start – form first, weight second
• Don’t rush the reps – slow and controlled wins
• Wear proper shoes with grip and ankle support

You can also follow safe workout routines directly in the MyFitnessCoach app, including prehab and rehab programs, to keep your body strong and pain-free.

Add Lunges on Smith Machine to Your Fitness Plan

It’s not enough to do lunges here and there. You need a full plan that includes lunges, squats, stretches, and rest days.

Luckily, the MyFitnessCoach app can build that plan for you.

Features to Love:

• Customized Workout Plans, including Smith machine routines
• Food Logger to help fuel your muscles
• Fitness Tracker that syncs with your wearables
• Yoga, Pilates, Meditation for recovery days
• “Build Your Own Workout” feature to mix in your favourite moves

Ready to Strengthen Your Legs with Confidence?

Lunges on Smith machine make leg workouts easier, safer, and more effective—no matter your fitness level. They’re great for beginners, amazing for glute gains, and perfect for anyone who wants to improve balance and form.

Want to follow a personalized workout that includes lunges and much more?

Download MyFitnessCoach, the all-in-one fitness app that gives you everything from workout plans to food logging, yoga, and even rehab sessions—all in one place.