Hominin · exercise
Lunge Sprint
Lunge Sprint is a intermediate strength exercise using machine. It works the quadriceps, with help from the calves, glutes and hamstrings.
intermediatemachinepush movementcompoundstrength
- Main muscles
- quadriceps
- Also works
- 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.
- Repeat for the recommended amount of repetitions.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Chair Squat · machine, beginner
- Hack Squat · machine, beginner
- Leg Extensions · machine, beginner
- Leg Press · machine, beginner
- Leverage Deadlift · machine, beginner
- Single-Leg Leg Extension · machine, beginner
- Smith Machine Squat · machine, beginner
- Smith Single-Leg Split Squat · machine, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).