Lunge Sprint
Lunge Sprint is a plyometric exercise - smith-machine lunge switch exercise involving Quadriceps, Gluteus maximus, Gastrocnemius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus, Gastrocnemius
- Secondary muscles
- Hamstrings, Gluteus medius, Abdominals
- Exercise type
- Plyometric exercise - Smith-machine lunge switch
Exercise technique
- Machine check
Check without load that rails and hooks allow the jumping movement.
- Safety
Set the lower limit and place the bar on your upper back.
- Split stance
Put one foot forward and one behind.
- Preparatory descent
Lower the rear knee toward the floor.
- Rise
Rise with a quick push primarily through the front foot.
- Switch feet
Exchange the front and rear feet during a small flight.
- Receive
Bend the knees in the new split position to soften landing.
Key technique points
- Use only a machine suitable for this purpose.
- Do not choose a heavy load that makes the bar bounce.
- Avoid unintentionally rotating the hooks.
- Center the foot switch beneath the rails.
- Lower without hitting the knee on the floor.
- Reestablish balance at every landing.
Common mistakes
Unsuitable machine
Hooks or rails may prevent free switching.
Heavy jumping
Landing control becomes harder under load.
Narrow landing
The feet remain on one line.
Rigid knees
Lower-body braking decreases.
Bar on the neck
Load support moves away from the muscular shelf.
Forcing the rhythm
An uncontrolled landing carries into the next jump.
Frequently asked questions
Lunge Sprint: why is “Unsuitable machine” a mistake?
Hooks or rails may prevent free switching.
Lunge Sprint: why is “Heavy jumping” a mistake?
Landing control becomes harder under load.
Lunge Sprint: why is “Narrow landing” a mistake?
The feet remain on one line.
Lunge Sprint: why is “Rigid knees” a mistake?
Lower-body braking decreases.
Lunge Sprint: why is “Bar on the neck” a mistake?
Load support moves away from the muscular shelf.
Lunge Sprint: why is “Forcing the rhythm” a mistake?
An uncontrolled landing carries into the next jump.
What should I focus on when doing Lunge Sprint?
Use only a machine suitable for this purpose. Do not choose a heavy load that makes the bar bounce. Avoid unintentionally rotating the hooks. Center the foot switch beneath the rails. Lower without hitting the knee on the floor. Reestablish balance at every landing.
Related exercises
- Air Bike
- Knee-to-wall Ankle Mobilization
- Assisted Pistol Squat
- 45-degree Back Extension
- Back Squat
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.