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Lunge Sprint

Lunge Sprint is an intermediate compound machine exercise that mainly works your quads, with help from your calves, glutes and hamstrings.

💪 Quads🏋️ Machine📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Lunge Sprint: starting position
Starting position
Lunge Sprint: end position
End position

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

Primary: QuadsSecondary: CalvesSecondary: GlutesSecondary: Hamstrings

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Lunge Sprint alternatives

Exercises that train the same main muscle, including options with other equipment.

SquatBarbell · BeginnerGoblet SquatDumbbell · BeginnerLeg PressMachine · BeginnerBodyweight SquatBodyweight · BeginnerCable DeadliftsCable · BeginnerWeighted SquatOther · Intermediate

FAQ

What muscles does the lunge sprint work?

It mainly works your quads; your calves, glutes and hamstrings assist.

How many sets and reps of lunge sprint should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the lunge sprint good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More quads exercises →