Smith Sprint Lunge

Smith Sprint Lunge

The Smith Sprint Lunge is a dynamic and challenging exercise that targets multiple muscle groups in the lower body while also engaging the core and increasing cardiovascular fitness. Named after its combination of a lunge and a sprint-like motion, this exercise is a great addition to any workout routine. The Smith Sprint Lunge primarily focuses on strengthening the quadriceps, hamstrings, glutes, and calves. With the added element of a sprint-like motion, it also works the hip flexors, hip abductors, and hip adductors, contributing to improved stability and balance. Additionally, engaging the core helps develop a strong and stable midsection. When performed correctly, the Smith Sprint Lunge can also provide a range of other benefits. It can enhance explosiveness, power, and speed, making it suitable for athletes involved in sports like sprinting, basketball, or soccer. The exercise can also improve agility, as it requires quick changes in direction and coordination between the upper and lower body. Remember to always use proper form and technique when performing the Smith Sprint Lunge to maximize its effectiveness and reduce the risk of injury. As with any intense exercise, it is important to warm up adequately beforehand and listen to your body's limits. Incorporating this exercise into your routine can bring variety and challenge to your workouts, helping you achieve your fitness goals.


  • Stand in front of a Smith machine with your feet shoulder-width apart.
  • Lower the barbell onto the back of your shoulders and grip the bar with both hands.
  • Step backward with your left foot and lower your body into a lunge position, bending both knees to approximately 90 degrees.
  • Push off with your left foot and explosively drive your left knee upward.
  • Switch legs mid-air, bringing your right knee up and left leg back.
  • Continue alternating legs in a dynamic and explosive manner, as if sprinting in place.
  • Maintain a tall posture and engage your core throughout the movement.
  • Repeat for the desired number of repetitions or for a specified duration.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to maximize the benefits.
  • Engage your core muscles by pulling your naval towards your spine during the lunge movement.
  • Breathe deeply and exhale as you push yourself back up from the lunge position.
  • Increase your intensity by adding weights or holding a dumbbell or kettlebell while performing the exercise.
  • Alternate legs with each repetition to ensure balanced development of your lower body.
  • Warm up before starting the exercise to prepare your muscles for the workout and prevent injuries.
  • To challenge your balance and stability further, consider performing the Smith Sprint Lunge on an unstable surface, such as a BOSU ball.
  • Incorporate variations of lunges, such as reverse lunges or lateral lunges, to target different muscles in your lower body.
  • Gradually increase the range of motion in your lunge as you become more comfortable and flexible.
  • Track your progress by keeping a workout journal and gradually increasing the resistance or intensity over time.


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