Smith Sprint Lunge

QuadricepsGlutesHamstringsCalvesSmith MachineIntermediate
Stand facing the Smith machine with the barbell on the hooks at chest height. Step one foot forward and position it slightly wider than your hip-width. Bend both knees and lower your body into a lunge position until your front thigh is parallel to the ground. Push through the front heel and explode upwards, switching the position of your legs mid-air. Land with the opposite foot forward and immediately lower back into a lunge position. Continue alternating legs in a dynamic and explosive motion.

How to perform the Smith Sprint Lunge

  1. Set up. Set up in a stable, balanced starting position appropriate for the Smith Sprint Lunge using your smith machine.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your quadriceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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