Smith Machine Stationary Curtsy Lunges

Set the smith machine barbell at a heigh that’s about chest height so you can unrack the bar safely. Load the ends of the barbell with the appropriate weight and use a foam ab mat, foam pad, or a yoga mat where the knee will tap the floor. Unrack the barbell in a back squat position and move one foot up and one foot back so that the bar path is in line with your hips. Drag the back foot behind the other leg so that your front leg and your back leg are crossed over. Bend your rear knee until it taps the knee pad focusing on stretching the glutes of the front leg, then reverse the motion by pushing off the front heel in order to lock out the back knee or come very close to locking out the back knee. You will also be working the quads of the back leg as well. If you are experiencing any knee pain while doing put your feet in 1 straight line to twist the back knee slightly less. Complete the repetitions on 1 side at a time and then switch to the other side. When you are done with the designated repetitions, roll the bar backwards until the safety hooks catch on the machine.