Smith machine front-foot-elevated lunge

Smith machine, low box or step under the front foot

Also called smith front foot elevated lunge, smith machine elevated split squat

Smith machine front-foot-elevated lunge, start position — Images: Jeremy Reid on YouTube

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With the front foot raised on a low box, lower the back knee toward the floor, then drive up through the front heel.

Load the front leg, keep the back foot light
Lower slowly and pause at the bottom
Keep the torso upright

Movement

Pattern: Lunge
Type: Compound, several joints move
Sides: One side at a time
Equipment: Smith machine

Muscles worked

Main movers get full credit for a set, helpers half.

Lower body

GlutesMain
QuadsMain
HamstringsHelper

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better4.8
Top tier for the target muscle. 5 sources.
- 4/5 Top glute pick; Smith machine removes balance demands so you can sink deep with the back foot far behind for a big glute stretch. Renaissance Periodization, Top 5 Glute Exercises For Muscle Growth @ 0:32videoExpert opinion2025checked by AI
- 5/5 Named his favorite glute exercise ever, done on a slanted Smith machine. Renaissance Periodization, The 10 BEST Gym Machines For Muscle Growth @ 15:22videoExpert opinion2025checked by AI
- 5/5 Raising the front foot on a small box adds bottom range of motion, enough to reach S tier. Jeff Nippard, The Best & Worst Glute Exercises (According To Science) @ 10:11videoExpert opinion2025checked by AI
- 5/5 Would rank front-foot-elevated lunges first for glutes: stretched tension, high stability, and a bigger pump and soreness than hip thrusts. Renaissance Periodization, Are Hip Thrusts Overrated Or Underrated? DEBATE! @ 21:03videoExpert opinion2024checked by AI
- 5/5 Should usually come before hip thrusts: stretches the front glute hard at the bottom, causing days of soreness from two sets. Renaissance Periodization, Hip Thrusts Are WAY Overrated @ 10:09videoExpert opinion2023checked by AI
Loaded stretch higher is better5.0
Peak tension at a deep stretch. 3 sources.
- 5/5 Deep hinge with knee back puts maximum stretch on the glutes while shifting load off the quads. Renaissance Periodization, Top 5 Glute Exercises For Muscle Growth @ 1:03videoExpert opinion2025checked by AI
- 5/5 Milking the bottom position puts a huge stretch under the glute, where much of the growth is said to come from. Renaissance Periodization, Maximize Glute Growth With The Best Scientific Exercises For Huge Gains @ 6:24videoExpert opinion2024checked by AI
- 5/5 Gentle knee touch with elevated front foot stretches the working glute enormously under load. Renaissance Periodization, Hip Thrusts Are WAY Overrated @ 10:09videoExpert opinion2023checked by AI
Skill demand lower is better3.0
Moderate; takes a few weeks. 1 source.
- 3/5 Smith machine handles balance, but the cues feel odd at first and it improves with practice; speaker says new glute exercises take about 4-6 weeks to learn. Renaissance Periodization, Top 5 Glute Exercises For Muscle Growth @ 1:33videoExpert opinion2025checked by AI