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  • S M I T H M A C H I N E  L U N G E S
    Muscles worked: Quadriceps, Hamstrings, Glutes

    Instructions:
    Place your shoulders under the bar and grasp the bar with your hands. As you lift the bar by pushing up with your legs, twist the bar back to release the hooks. Place your left leg 24-28 inches in front of you and lean back into the bar. This allows proper isolation of the hamstring and prevents less stress on the lower back. Next, keep your back straight and your head up, bend your knee and squat down as if you where sitting in a chair. Lower yourself until the right leg is just above the floor. Push yourself back up to the starting position and repeat. Switch legs and do the same number of reps.
    Note:In order to get the most out of this exercise, you must keep your foot further out in front of you than the smithmachine squats. This keeps your hamstrings properly isolated.
    Dont's:
    Don't let your back round and your head look down. Don't lock your knee out when returning into a standing position. Don't start squatting until your feet are placed out in front of you. Don't push the bar up without twisting the hooks back. Keep your back straight as possible and use a slow controlled motion.

    Alternate exercises: Barbell lunges, Dumbbell lunges, Leg Curls, Seated leg curls

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