The Smith Sprint Lunge is a dynamic lower body exercise that targets the quads, hamstrings, glutes, and calves. It is a plyometric movement that also helps to improve balance, coordination, and cardiovascular endurance.
How to perform
To perform the Smith Sprint Lunge, follow these step-by-step instructions:1. Begin by setting up a Smith Machine with a barbell at hip height. Place a pair of light-weight plates on each end of the barbell for stability.
2. Stand facing the barbell with your feet hip-width apart and your hands gripping the barbell slightly wider than shoulder-width apart.
3. Step back with your right foot and lower into a lunge position, bending both knees to about 90 degrees. Your left knee should be directly over your left ankle.
4. Explosively push off your left foot and jump into the air, switching legs mid-air so that you land in a lunge position with your right foot forward and left foot back.
5. Immediately lower into a lunge position, bending both knees to about 90 degrees.
6. Repeat the movement, jumping back and forth between lunges as quickly as possible for the desired number of repetitions or time.
7. Keep your core engaged and chest lifted throughout the exercise. Focus on landing softly and maintaining proper form to reduce the risk of injury.
The Smith Sprint Lunge can be incorporated into lower body or full-body circuit workouts for added intensity and variation. Remember to start with light weights and gradually increase the resistance as you become more comfortable with the movement.
Equipment required
Smith Machine
The Smith Machine is a piece of weightlifting equipment that consists of a barbell attached to a sliding system within vertical tracks. It is primarily used for performing resistance training exercises such as squats, bench presses, shoulder presses, and lunges. The Smith Machine provides stability and safety for individuals lifting weights, making it a popular option in gyms and fitness facilities.