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Exercise 0769 · REF HsjbB1z

Smith Sprint Lunge exercise animation

Smith Sprint Lunge

Category
Upper Legs
Equipment
Smith Machine
Target
Glutes

This dynamic lunge variation mimics a sprinting stride pattern under the fixed bar path of the Smith machine, adding load to a more athletic movement than a standard static lunge. It's geared toward building explosive single-leg strength relevant to sprinting and change-of-direction sports. Control the descent even though the movement is meant to feel quick and powerful — sloppy landings undo the benefit.

How to Do the Smith Sprint Lunge

  1. Set up the smith machine with the barbell at hip height.
  2. Stand facing away from the machine with your feet shoulder-width apart.
  3. Step back with your right foot and place it on the barbell, resting the top of your foot on the bar.
  4. Bend your left knee and lower your body into a lunge position, keeping your back straight.
  5. Push through your left heel to return to the starting position.
  6. Repeat on the other side, stepping back with your left foot.
  7. Continue alternating sides for the desired number of repetitions.

Muscles Worked

The Smith Sprint Lunge primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have smith machine? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Smith Sprint Lunge work?
The Smith Sprint Lunge primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Smith Sprint Lunge?
The Smith Sprint Lunge is done with a smith machine.
What's a good alternative to the Smith Sprint Lunge?
If you don't have access to a smith machine, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.