Lunge Sprint

A intermediate strength exercise for the quads, done with a machine.

Main muscles: Quads
Also works: Calves, Glutes and Hamstrings
Equipment: Machine
Level: Intermediate
Type: Compound
Movement: Push

How to do the 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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Lunge Sprint

Questions

What muscles does the Lunge Sprint work?

Mainly the quads, with the calves, glutes and hamstrings helping.

Is the Lunge Sprint good for beginners?

It's rated intermediate. Beginners can build up to it with Chair Squat first.

What can I do instead of the Lunge Sprint?

Good alternatives that train the quads: Lying Machine Squat, Narrow Stance Hack Squats, Narrow Stance Leg Press or Smith Machine Leg Press.

How many sets and reps of the Lunge Sprint should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).