Lunge Sprint

How to do the Lunge Sprint

1. 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.
2. Lower your back knee nearly to the ground, flexing the knees and lowering your hips as you do so.
3. 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.
4. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings
Equipment	machine
Difficulty	intermediate
Type	compound

No machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight Squats - With Bands Resistance Bands Bodyweight Squat Bodyweight Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell

Easier than the Lunge Sprint

Same movement pattern, lower entry difficulty — work up from here.

Barbell Squat beginner · Barbell Barbell Walking Lunge beginner · Barbell Bodyweight Walking Lunge beginner · Bodyweight

Harder than the Lunge Sprint

Reverse Band Power Squat expert · Barbell Power Jerk expert · Barbell Overhead Squat expert · Barbell

Superset the Lunge Sprint with

Opposing hamstrings work — alternate sets without extra rest.

Smith Machine Hang Power Clean hamstrings Reverse Hyperextension hamstrings Smith Machine Stiff-Legged Deadlift hamstrings Lying Leg Curls hamstrings

Common questions

What muscles does the Lunge Sprint work?

The Lunge Sprint primarily works the quads, with the calves, glutes, and hamstrings as secondary movers. Barbell Full Squat, Barbell Lunge, and Barbell Squat train the same muscle, across 9 equipment types.

What equipment do you need for the Lunge Sprint?

A Machine. Without a machine, Bodyweight Walking Lunge, Freehand Jump Squat, and Squats - With Bands train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Lunge Sprint suitable for beginners?

It is rated intermediate. Start with Barbell Squat, Barbell Walking Lunge, and Bodyweight Walking Lunge and work up.

Where should the Lunge Sprint go in a workout?

Early — the Lunge Sprint is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Smith Machine Hang Power Clean and Reverse Hyperextension later.

Similar exercises

Barbell Full Squat Barbell Barbell Lunge Barbell Barbell Squat Barbell Barbell Squat To A Bench Barbell Barbell Step Ups Barbell Barbell Walking Lunge Barbell