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All exercises

Smith sprint lunge

Advanced

Smith sprint lunge is a compound smith machine exercise for the quads, also working the glutes, hamstrings, and calves.

Trained one side at a time.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Smith machine
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Set up the smith machine with the barbell at hip height.
  2. 2Stand facing away from the machine with your feet shoulder-width apart.
  3. 3Step back with your right foot and place it on the barbell, resting the top of your foot on the bar.
  4. 4Bend your left knee and lower your body into a lunge position, keeping your back straight.
  5. 5Push through your left heel to return to the starting position.
  6. 6Repeat on the other side, stepping back with your left foot.
  7. 7Continue alternating sides for the desired number of repetitions.

What to do instead

  • Walking lungeBodyweight
  • Barbell lungeBarbell
  • Dumbbell lungeDumbbell
  • Barbell lateral lungeBarbell
  • Forward lungeBodyweight
  • Smith hack squatSmith machine

Easier variations

  • Walking lungeBodyweight
  • Barbell lungeBarbell
  • Dumbbell lungeDumbbell
  • Forward lungeBodyweight
Logged today · 3 min restSmith sprint lunge

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