Smith Ball Rear Lunge
Rest your rear foot securely on a suitable Swiss Ball, taking care not to commence the movement until you have full control of the rear leg, as the ball will reduce your stability throughout the movement.
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FINISH
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Position the bar of the Smith Machine to rest across your shoulders / upper back, avoiding any contact with your neck throughout the movement, using either a towel or foam pad to protect your shoulders on the bar.
Always set the height of the bar before placing any weight on it, making sure that any locking devices is safely in place, also ensuring that the lower safety locks are set for the correct height, to enable the bar to travel through your full exercise movement.
Rotate the bar around, lifting the bar away from its locking nuts, keeping your legs straight, smoothly lower yourself down, keeping your back straight, however leaning slightly forward throughout the movement, with your knees going in the direction of your toes. Learn the correct movement of how to lock and unlock the bar, prior to placing any weight on the machine.
Aiming to keep your back straight, lower yourself down vertically to the floor, aiming to take your front thigh parallel to the floor, keeping your front knee inline with your toes.
Hold in the lowered phase for 1 – 2 seconds, keeping your abdominal muscles contracted, prior to exhaling out and returning back to your starting position, focus on keeping the movement through your bodies vertical line, avoiding any leaning forward or back movement.
Repeat for desired amount of reps, and then perform with opposite leg at the rear. Always make a note that because both legs are working throughout the exercise, you may not be able to perform as many reps when you change legs.