Legs · Machine · Compound · Intermediate
Lunge Sprint
PrimarySecondary
- Main muscles
- Quads
- Also working
- Calves, Glutes, Hamstrings
How to do it
- Adjust 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.
- Lower your back knee nearly to the ground, flexing the knees and lowering your hips as you do so.
- At 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.
Swaps on other equipment
Each has the quads as its main muscle and is also a push, on a different piece of equipment.
Other quad exercises
- Leverage Deadlift · Machine
- Linear Depth Jump · Other
- Looking At Ceiling · Bodyweight
- Lying Machine Squat · Machine
- Lying Prone Quadriceps · Bodyweight
- Mountain Climbers · Bodyweight
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake