Lunge Sprint

Also called smith machine jumping lunge, split jump lunge and lunge switch.

Works

Quads, plus calves, glutes and hamstrings

Equipment

Machine

Level

Intermediate

Type

Compound

How to do it

Setup. 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.

1. Lower your back knee nearly to the ground, flexing the knees and lowering your hips as you do so.
2. 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.
3. Repeat for the recommended amount of repetitions.

Cues

• Split stance under the bar.
• Lower the back knee near the floor.
• Explode up, switch legs.
• Land soft in the lunge.

Common mistakes

• Front knee caving.
• Bar crashing on the back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Easier

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