Strength Training · Bodybuilding
Machine Lunge
The machine lunge is a guided split-stance exercise that trains your thighs and glutes by bending and straightening your front leg against resistance.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Adjust the machine’s supports to fit your height.
- Take a split stance on the designated foot surfaces, with your working foot forward.
- Position your body against the supports as shown on the machine’s instructions.
- Grasp the handles.
- Release the starting catch if your machine has one.
- Lower your body through the guided path by bending your front knee and hip.
- Press through your front foot to return to the starting height.
Form cues
- Keep your hips facing forward.
- Track your knee over your toes.
- Keep your ribs above your pelvis.
- Exhale as you rise.
Common mistakes
- Front heel liftingAdjust your stance or reduce your depth so your entire front foot stays planted.
- Pushing mostly with the rear legUse your rear leg mainly for balance so your front leg does most of the work.
- Bouncing out of the bottomLower under control with a smooth change of direction at the bottom.
Safety
Too much load or a stance that does not suit the guided path can strain your knee or hip. An unsecured lever can move unexpectedly when you change legs or exit.
- Set the depth stop and safety stops, where provided, before loading the machine.
- Test the movement with minimal resistance before adding weight.
- End the set when you can no longer control the descent.
- Return the lever to its stop and secure the catch before changing stance or exiting.
If you have knee or hip pain, use a lighter load and shorter range, or seek guidance from a physiotherapist if discomfort persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Squat / Lunge Machine
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per leg
- Rest
- 1 min 30 sec
Start with your less strong leg and match its repetitions on the other side.