Lunge Sprint
Rack a Smith machine bar across your shoulders and split your stance. Drop the back knee low, then explode up and switch your legs in the air.
- Difficulty
- Intermediate
- Type
- Strength
- Mechanic
- Compound
- Force direction
- Push
- Muscles
- 4
Form sequence
01 · setup
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.
02 · descend
Lower your back knee nearly to the ground, flexing the knees and lowering your hips as you do so.
03 · explode · Key step
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.
04 · repeat
Repeat for the recommended amount of repetitions.
