How to do the Smith Sprint Lunge
Smith Sprint Lunge is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using smith machine, it falls under the cardio category. Secondary muscles engaged include Quadriceps and Hamstrings.
Smith Sprint Lunge demonstration · © GymiaFit
Smith Sprint Lunge at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Smith Sprint Lunge step by step
- 1Set up the smith machine with the barbell at hip height.
- 2Stand facing away from the machine with your feet shoulder-width apart.
- 3Step back with your right foot and place it on the barbell, resting the top of your foot on the bar.
- 4Bend your left knee and lower your body into a lunge position, keeping your back straight.
- 5Push through your left heel to return to the starting position.
- 6Repeat on the other side, stepping back with your left foot.
- 7Continue alternating sides for the desired number of repetitions.
Smith Sprint Lunge — questions
What muscles does the Smith Sprint Lunge work?
The Smith Sprint Lunge primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Smith Sprint Lunge?
You need smith machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Smith Sprint Lunge suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Smith Sprint Lunge?
Smith Front Squat (clean Grip), Smith Full Squat, Smith Hack Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Smith Sprint Lunge demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.