How to Do the Lunge Sprint
💪 Quadriceps, Calves, Glutes, Hamstrings🏋️ Machine📊 Intermediate🏷️ Strength
How to perform it
- 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
The Lunge Sprint primarily targets your Quadriceps, with support from your Calves, Glutes, Hamstrings. You'll need machine.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Lunge Sprint slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.