Lunge Sprint
How to do the Lunge Sprint with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Glutes, Hamstrings
Machine
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.
Log it, see it on your body.
Every Lunge Sprint set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
More quads exercises
Lunge Sprint: common questions
What muscles does the Lunge Sprint work?
The Lunge Sprint primarily works the Quads. It also recruits the Calves, Glutes and Hamstrings as supporting muscles.
Is the Lunge Sprint suitable for beginners?
The Lunge Sprint is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Lunge Sprint?
To do the Lunge Sprint you'll need a weight machine.
Is the Lunge Sprint a compound or isolation exercise?
The Lunge Sprint is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Lunge Sprint with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Lunge Sprint sets, free.
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