At a glance
- Main muscle
- Glutes
- Also works
- Quads
- Equipment
- Machine
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Intermediate
- How tiring
- Medium
- One side at a time
- Yes
- Weight step in Mitta
- 2.5 kg
How to do it
- Front foot on a step.
- Go deep.
- Drive through your front heel.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating A
Extra range of motion with a stable path; mechanically strong, but there is no direct evidence.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Bulgarian Split Squat · Dumbbell · rating A
- Walking Lunge · Dumbbell · rating A
- Dumbbell Reverse Lunge · Dumbbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the Smith machine front-foot-elevated reverse lunge.
Let Mitta set the weight.
Mitta plans the Smith machine front-foot-elevated reverse lunge with a weight and rep target for every set, worked out from your last sessions.
Questions about the
Smith machine front-foot-elevated reverse lunge
What muscles does the Smith machine front-foot-elevated reverse lunge work?
The Smith machine front-foot-elevated reverse lunge mainly trains your glutes. Your quads help.
How many reps of the Smith machine front-foot-elevated reverse lunge should I do?
Mitta plans the Smith machine front-foot-elevated reverse lunge at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the Smith machine front-foot-elevated reverse lunge?
Good alternatives that train the same muscle are the Bulgarian split squat, walking lunge and dumbbell reverse lunge.
Is the Smith machine front-foot-elevated reverse lunge good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the Smith machine front-foot-elevated reverse lunge have rating A?
Extra range of motion with a stable path; mechanically strong, but there is no direct evidence.