{"id":115164,"date":"2026-02-23T05:00:00","date_gmt":"2026-02-23T04:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/?p=115164"},"modified":"2026-02-18T13:03:29","modified_gmt":"2026-02-18T12:03:29","slug":"25-min-smith-machine-lower-body-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/25-min-smith-machine-lower-body-workout\/","title":{"rendered":"Workout of the week: 25-min Smith machine leg workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ Smith machine leg workout \/ 25 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Smith machine<\/p>\n\n\n\n

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The Smith machine is one of the most iconic tools found in gyms worldwide, and it often raises the question: Who’s Smith? Funny enough, the machine wasn’t invented by someone named Smith. Jack LaLanne did, but Rudy Smith saw its potential and invested in it.<\/p>\n\n\n\n

Today, the Smith machine is popular for a good reason. It’s versatile, easy to use, and adds an extra layer of safety, making it ideal for lifting heavier or focusing on technique and muscle control.<\/p>\n\n\n\n

This Smith machine leg workout <\/strong>proves exactly that. It includes 4 exercises<\/strong>, performed for 10 to 12 reps<\/strong> across 3 sets<\/strong>, with 1 minute of rest between sets and exercises<\/strong>. In total, this workout will take you around 25 minutes to complete<\/strong>.<\/p>\n\n\n\n

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  1. Smith machine squat<\/li>\n\n\n\n
  2. Smith machine good-morning<\/li>\n\n\n\n
  3. Smith machine reverse lunge<\/li>\n\n\n\n
  4. Smith machine calf raise<\/li>\n<\/ol>\n\n\n\n

    Let’s do this Smith machine workout!<\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
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    • 4 exercises<\/li>\n\n\n\n
    • 10 to 12 reps<\/li>\n\n\n\n
    • 3 sets<\/li>\n\n\n\n
    • 1 min of rest between sets and exercises<\/li>\n\n\n\n
    • Equipment: Smith machine<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      3 sets<\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 – Smith machine squat<\/h3>\n\n\n\n

      10 to 12 reps<\/strong><\/p>\n\n\n\n

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      • Set the bar at shoulder height and step underneath it, placing it across your upper back.<\/li>\n\n\n\n
      • Stand with your feet slightly wider than hip-width, unrack the bar, and brace your core.<\/li>\n\n\n\n
      • Lower into a squat by bending the hips and knees, keeping your chest up and your back neutral.<\/li>\n\n\n\n
      • Descend until your thighs are at least parallel to the floor.<\/li>\n\n\n\n
      • Push through your heels to stand back up, fully extending the hips and knees.<\/li>\n\n\n\n
      • Repeat.<\/li>\n<\/ul>\n\n\n\n
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