Lunge - Smith Machine Decline Static
Recommendations: 2-3 Sets, 8-12 Reps, 60 Wght
Intermediate Quads Glutes Hamstrings Calves Strength Smith Machine Decline Bench Push Compound Gym
Purpose: This exercise tones and shapes the quads.
Benefits: It is a good exercise to tone and shape the thigh.
Stand in a smith machine with the bar behind your neck, feet shoulder-width apart, knees slightly bent, in front of a decline bench. Step forward with the right foot onto the decline bench. This is the starting position. Slowly lower the whole body downward in a controlled movement for a count of four. Both knees bend as the body lowers. Slowly work to lowering yourself so that your right thigh is parallel to the ground - being sure that your right knee does not reach out past your toes. Your left knee approaches, but does not touch, the floor. Inhale during this part of the movement. While exhaling, return to the standing, starting position without locking the front knee. Repeat for the recommended number of repetitions. Stand in a smith machine with the bar behind your neck, feet shoulder-width apart, knees slightly bent, in front of a decline bench. Step forward with the left foot onto the decline bench. This is the starting position. Slowly lower the whole body downward in a controlled movement for a count of four. Both knees bend as the body lowers. Slowly work to lowering yourself so that your left thigh is parallel to the ground - being sure that your left knee does not reach out past your toes. Your right knee approaches, but does not touch, the floor. Inhale during this part of the movement. While exhaling, return to the standing, starting position without locking the front knee. Repeat for the recommended number of repetitions.
The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.
Step 1
Stand in a smith machine with the bar behind your neck in front of a decline bench.
Stand in a smith machine with the bar behind your neck, feet shoulder-width apart, knees slightly bent, in front of a decline bench. Step forward with the right foot onto the decline bench. This is the starting position.
Step 2
Step forward with your right foot.
Step forward with the right foot onto the decline bench. Ensure that the bar is stable on your shoulders, behind your neck.
Step 3
Bend your knees, keeping your right shin perpendicular to the floor and your left knee almost touching the floor.
Slowly lower the whole body downward in a controlled movement for a count of four. Both knees bend as the body lowers. Slowly work to lowering yourself so that your right thigh is parallel to the ground and being sure that your right knee does not reach out past your toes. Your left knee approaches, but does not touch, the floor. Inhale during this part of the movement.
Step 4
Straighten your right and left knees.
Straighten your right knee until it is only slightly bent and your left knee is straight. Maintain your balance. Repeat as required. Repeat as required.
Step 5
Return to the standing position.
Return to the standing position with the bar behind your neck, feet shoulder-width apart, knees slightly bent.
Step 6
Step forward with your left foot by a decline bench.
Step forward with the left foot, keeping your left knee only slightly bent and your right knee straight onto a decline bench. Ensure that the bar is stable on your shoulders, behind your neck.
Step 7
Bend your knees, keeping your left shin perpendicular to the floor and your right knee almost touching the floor.
Slowly lower the whole body downward in a controlled movement for a count of four. Both knees bend as the body lowers. Slowly work to lowering yourself so that your left thigh is parallel to the ground and being sure that your left knee does not reach out past your toes. Your right knee approaches, but does not touch, the floor. Inhale during this part of the movement.
Step 8
Straighten your left and right knees.
Straighten your left knee until it is only slightly bent and your right knee is straight. Maintain your balance. Repeat as required.
Step 9
Return to the standing position.
Return to the standing position with the bar behind your neck, feet shoulder-width apart, knees slightly bent.