Legs·Machine·Compound
Lunge Sprint
Quads · Machine
Intermediate
Body Part
Legs
Equipment
Machine
Level
Intermediate
Type
Compound
Force
Push
The Lunge Sprint is an intermediate machine exercise that primarily targets the Quads.
Muscles Worked
Quads primaryCalves secondaryGlutes secondaryHamstrings secondary
How to Do the Lunge Sprint
- 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.
Related Exercises
Exercise data from the open-source Free Exercise DB.