Smith Machine Deficit Lunge

Set the bar to shoulder height. Place a small elevation (like a weight plate) on the floor in front of the center of the bar.

Position the bar on your upper back and stand with your front foot on the elevation and your back foot behind you in a lunge stance.

Unrack the bar. Keep your torso upright and your gaze forward.

Slowly lower yourself by bending both knees until your rear knee almost touches the floor. Your front knee should be at approximately a 90-degree angle.

Forcefully push up through your front heel back to the starting position. Focus on using your glute and quad muscles.

Complete all reps on one leg before switching to the other. Re-rack the bar between sets.