Lunge Sprint

An intermediate strength exercise for the quads, calves, glutes and hamstrings, done with a gym machine.

Movement guide

Lunge Sprint

Demand · source-assignedMedium (unreviewed)

Equipment requiredStrength machine

Muscle focusQuads · Calves · Glutes · Hamstrings

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Bodyweight Walking Lunge demonstrated on the 3D figure

3D demoBodyweight Walking LungeBeginner · Other / check instructions

Similar move, beginner grade.

This move

Lunge SprintIntermediate · Strength machine

Intermediate grade (source-assigned).

Harder option

Barbell walking lunge demonstrated on the 3D figure

3D demoBarbell walking lungeAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

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

Equipment

Strength machine

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Barbell lunge demonstrated on the 3D figure

3D demoBarbell lungeIntermediate · A barbell

Deficit reverse lunge (from a platform) demonstrated on the 3D figure

3D demoDeficit reverse lunge (from a platform)Advanced · A barbell + A step

Dumbbell lunge demonstrated on the 3D figure

3D demoDumbbell lungeIntermediate · A dumbbell

Dumbbell reverse lunge demonstrated on the 3D figure

3D demoDumbbell reverse lungeIntermediate · A dumbbell

Reverse lunge demonstrated on the 3D figure

3D demoReverse lungeIntermediate · No equipment

Walking lunge demonstrated on the 3D figure

3D demoWalking lungeIntermediate · No equipment

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Questions people ask

What muscles does the Lunge Sprint work?

Mainly the quads, with help from the calves, glutes and hamstrings.

What equipment do I need for the Lunge Sprint?

Strength machine.

Is the Lunge Sprint good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Bodyweight Walking Lunge.

What is an easier alternative to the Lunge Sprint?

Try the Bodyweight Walking Lunge. It works similar muscles at a lower grade.

How do I make the Lunge Sprint harder?

Progress to the Barbell walking lunge, or add load, range or slower lowering once your form is solid.