Lunge Sprint
Lunge Sprint is a compound strength exercise using machine that trains the quadriceps.
StrengthMachineIntermediateCompoundPush
Primary muscles: Quadriceps
Secondary muscles: Calves, Glutes, Hamstrings
How to do it
- Adjust a bar in a Smith machine to an appropriate height. Position yourself under the bar, racking it across the back of your shoulders. Unrack the bar, and then split your feet, moving one foot forward and one foot back. This will be your starting position.
- Lower your back knee nearly to the ground, flexing the knees and lowering your hips as you do so.
- At the bottom of the descent, immediately reverse direction. Explosively drive through the heel of your front foot with light pressure from your back foot. Jump up and reverse the position of your legs.
- Repeat for the recommended amount of repetitions.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Lunge Sprint from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Quadriceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
