Lunge Sprint
Lunge Sprint is a intermediate-level compound in the strength category that primarily works the quads. It also recruits the calves, glutes and hamstrings. It is performed with machine.
How to do it
- 1Adjust a bar in a Smith machine to an appropriate height. Position yourself under the bar, racking it across the back of your shoulders. Unrack the bar, and then split your feet, moving one foot forward and one foot back. This will be your starting position.
- 2Lower your back knee nearly to the ground, flexing the knees and lowering your hips as you do so.
- 3At the bottom of the descent, immediately reverse direction. Explosively drive through the heel of your front foot with light pressure from your back foot. Jump up and reverse the position of your legs.
- 4Repeat for the recommended amount of repetitions.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.