Lunge Sprint
The Lunge Sprint is a intermediate compound movement that activates 4 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The calves and glutes and hamstrings assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Adjust the seat height and pad positions before your working sets — proper alignment prevents joint stress.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Lunge Sprint work?
The Lunge Sprint primarily works the Quadriceps. Secondary muscles include the Calves, Glutes, Hamstrings, which assist during the movement.
Is the Lunge Sprint good for beginners?
The Lunge Sprint is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Lunge Sprint?
You need machine to perform the Lunge Sprint. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.