Lunge Sprint
The Lunge Sprint primarily targets your Quadriceps, with support from Calves, Glutes, Hamstrings. It requires machine and is best suited to intermediate lifters.
Intermediate level · Equipment: Machine · Compound · Push
Primary muscles: Quadriceps Secondary muscles: Calves, Glutes, Hamstrings
How to perform Lunge Sprint
- Step 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.
- Step 2. Lower your back knee nearly to the ground, flexing the knees and lowering your hips as you do so.
- Step 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.
- Step 4. Repeat for the recommended amount of repetitions.
Frequently asked questions
What is the primary muscle group targeted by the lunge sprint machine?
The lunge sprint machine primarily targets the quadriceps through a dynamic, explosive movement pattern. It emphasizes knee extension under resistance to build power and hypertrophy in the front of the thigh.
How should I position my feet for optimal form on this machine?
Place your lead foot firmly on the platform and align your rear foot to allow for a full range of motion. Maintain a neutral spine and ensure your front knee tracks over your mid-foot during the explosive phase.
What is a common mistake to avoid during the lunge sprint?
Avoid allowing the front knee to collapse inward or letting the heel lift off the platform. Maintaining a stable base ensures force is transferred efficiently through the quads rather than stressing the joint.
How can a beginner safely progress on the lunge sprint machine?
Beginners should start with a light resistance to master the coordination and balance required for the movement. Focus on a controlled eccentric phase before attempting to increase the speed or explosive power of the sprint.
What are the recommended sets and reps for building quad power?
For power development, perform 3 to 5 sets of 5 to 8 explosive repetitions per leg. Allow for full recovery between sets to maintain high velocity and proper technical execution.
Sample sets & reps for Lunge Sprint
- Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
- Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
- Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Quadriceps exercises
- All Fours Quad Stretch — stretch
- Alternate Leg Diagonal Bound — other
- Backward Drag — other
- Barbell Full Squat — barbell
- Barbell Hack Squat — barbell
See all Quadriceps exercises →
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