Smith Machine Lunge
A combination of either front or rear lunges can be performed using a Smith Machine, however always make sure that you perform with a lightweight, enabling your leg muscles to get use to the movement prior to increasing the weight.
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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.
Stride one leg to the rear, so that your front thigh is parallel to the floor, with your knee over your toes, keeping your back straight and head up throughout the movement.
Your rear heel should naturally be off the floor, with that knee resting close to the floor when you extend forward.
Keeping your abdominal muscle contracted, push down on your front foot in order to push yourself back to your starting position, whereby you can then repeat the exercise, working either the same leg (harder) or alternate your legs.
Repeat for desired amount of reps, and then perform with opposite leg at the front. 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.