Smith-Machine Curtsey Lunge
Sculpt your legs and glutes with Smith-Machine Curtsey Lunges! Safe, effective, and perfect for building lower body strength.
The Smith-Machine Curtsey Lunge is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and core. You'll need: smith machine.
Required Equipment
Smith-Machine Curtsey Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Obliques
Smith-Machine Curtsey Lunge Variations and Alternatives
How to do the Smith-Machine Curtsey Lunge
Position yourself in a Smith machine with the bar across your shoulders. Place your feet hip-width apart and stand upright.
Unrack the bar by rotating it and then standing up straight, locking the bar into place.
Shift your weight onto one foot and take a large step diagonally backward with the other foot, crossing it behind your stationary leg.
Lower your body by bending both knees, aiming to get your front thigh parallel to the ground. Your back knee should get close to the ground without touching it.
Push through the front heel to rise back up to the starting position.
Repeat the desired number of repetitions on one leg before switching to the opposite leg.
Note: Keep your torso upright and core engaged throughout the movement. Adjust the weight on the Smith machine according to your fitness level and make sure the bar is securely locked in place before and after each set. Ensure proper form is maintained to avoid any potential knee strain or injury.
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Smith-Machine Curtsey Lunge FAQs
What muscles does the Smith-Machine Curtsey Lunge work?
The Smith-Machine Curtsey Lunge mainly works the glutes & hips and quads, with help from the hamstrings and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Smith-Machine Curtsey Lunge?
Smith machine.
Is the Smith-Machine Curtsey Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Smith-Machine Curtsey Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Smith-Machine Curtsey Lunge variations and alternatives?
Similar exercises include the 4-Corner Curtsy, Barbell Curtsey Lunge, Curtsey Hand-Swipe Lunge and Knee Curtsey Up Lunge.
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