TETSUSmith Sprint Lunge
The Smith Sprint Lunge is a smith machine exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Smith Sprint Lunge
- Set up the smith machine with the barbell at hip height.
- Stand facing away from the machine with your feet shoulder-width apart.
- Step back with your right foot and place it on the barbell, resting the top of your foot on the bar.
- Bend your left knee and lower your body into a lunge position, keeping your back straight.
- Push through your left heel to return to the starting position.
- Repeat on the other side, stepping back with your left foot.
- Continue alternating sides for the desired number of repetitions.
Common questions
What muscles does the Smith Sprint Lunge work?
The Smith Sprint Lunge primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Smith Sprint Lunge?
You need a smith machine to perform the Smith Sprint Lunge.
How many sets and reps of the Smith Sprint Lunge should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Smith Sprint Lunge works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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