Stand at the Smith Machine and step forward with one foot so that you can come down into full lunge position without your knee moving over your toes anteriorly. Step with your back foot into a very deep lunge. With this movement, you will be performing pulse lunges on one leg, performing all repetitions before switching legs. Make sure to keep your hips level and your back neutral during this exercise, and squeeze your glutes as you perform the movement. In addition, try to come up only part way from lunge position, then go into your next repetition. Once all reps are completed on one leg, switch legs and repeat. Ideally, you would keep switching legs without any rest in order to maximize muscle recruitment.