Lunge Sprint
An intermediate compound strength exercise that works the quads, using a machine.
Starting position
End position
How to Do Lunge Sprint
- 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.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Lunge Sprint
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Barbell Lunge
An intermediate compound strength exercise that works the quads, using a barbell.
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2
Dumbbell Rear Lunge
An intermediate compound strength exercise that works the quads, using dumbbells.
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3
Elevated Back Lunge
An intermediate compound strength exercise that works the quads, using a barbell.
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4
Barbell Walking Lunge
A beginner compound strength exercise that works the quads, using a barbell.
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5
Barbell Full Squat
An intermediate compound strength exercise that works the quads, using a barbell.
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6
Barbell Step Ups
An intermediate compound strength exercise that works the quads, using a barbell.
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7
Dumbbell Squat To A Bench
An intermediate compound strength exercise that works the quads, using dumbbells.
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8
Dumbbell Step Ups
An intermediate compound strength exercise that works the quads, using dumbbells.
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9
Freehand Jump Squat
An intermediate compound strength exercise that works the quads, needing no equipment.
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10
Jefferson Squats
An intermediate compound strength exercise that works the quads, using a barbell.
Frequently Asked Questions
What muscles do lunge sprint work?
Lunge Sprint primarily works the quads. The calves, glutes and hamstrings assist as secondary muscles.
What equipment do I need for lunge sprint?
Lunge Sprint uses machines.
Lunge Sprint: is it suitable for beginners?
Lunge Sprint is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of lunge sprint?
Barbell Lunge, Dumbbell Rear Lunge, Elevated Back Lunge train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my lunge sprint reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; lunge sprint can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Lunge Sprint with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.