Lunge Sprint

How to perform

1. 01Adjust 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.
2. 02Lower your back knee nearly to the ground, flexing the knees and lowering your hips as you do so.
3. 03At 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.
4. 04Repeat for the recommended amount of repetitions.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.