Runners Box Lunge Push Off with Smith Machine
Smith-machine supported runners lunge with a powerful push-off that builds single-leg power and stability.
LegsIntermediateStrengthLunge
At a glance
| Muscles worked | Primary: quads & glutes. Secondary: hamstrings, calves, core |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Lunge |
| Sets & reps | 3 sets × 8-12 each side |
| Estimated calories burned | ~32 kcal |
How to do it
- Set the Smith bar on the upper back and place the rear foot on a box.
- Lower into a runners lunge position.
- Drive explosively through the front leg to push off and extend the hips.
- Control the return to the lunge.
- Complete reps then switch sides.
Equipment
- Smith Machine
- Box
Coaching tips
Benefits
Smith-machine supported runners lunge with a powerful push-off that builds single-leg power and stability.
Common mistakes
Avoid letting the front knee cave or losing control on the push-off.
Make it harder
Increase load or box height.
Make it easier
Use bodyweight or a lower box.
Breathing
Inhale as you lower, exhale on the push-off.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 2 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.