How to do Lunge Sprint

Muscles worked

Main: Quads. Also: Calves, Glutes, Hamstrings.

Step by step

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.

Similar exercises

• Barbell Full Squat
• Barbell Hack Squat
• Barbell Lunge
• Barbell Side Split Squat
• Barbell Squat
• Barbell Squat To A Bench

Instructions from Free Exercise DB, in the public domain. General guidance, not medical advice. Stop if anything hurts.