Smith Sprint Lunge Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Smith machine
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Soleus, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 8.5
- Alternate Names
- Sprint Lunge on Smith Machine
Visualised Target Muscle Groups
Front
Back
How to: Smith Sprint Lunge
- Set the Smith machine bar to a comfortable height.
- Stand upright beneath the bar, resting it on the upper back.
- Take a step back and position your feet shoulder-width apart.
- Engage your core and step forward with one leg into a lunge.
- Lower your body until your front thigh is parallel to the ground.
- Push through your front heel to return to the starting position.
Common Mistakes
- Letting the front knee go past the toes.
- Rounding the back instead of maintaining a neutral spine.
- Not engaging the core throughout the movement.
Modifications
- Use lighter weights or perform the movement without weights to reduce difficulty.
- Limit the range of motion if necessary, focusing on form over depth.
Tips
- Maintain an upright torso during the lunge to prevent forward lean.
- Keep your front knee aligned with your ankle to avoid strain.
- Drive through your heel to engage your glutes effectively.
Smith Sprint Lunge Alternatives
Tags
thighs
glutes
strength
lunge
Smith machine
fitness
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