Exercise guide · Advanced · Compound

Smith Sprint Lunge: How to Do It & Muscles Worked

The smith sprint lunge is a lower body exercise performed using a smith machine. It targets the glutes primarily, with secondary emphasis on the quadriceps, hamstrings, and calves.

Primary muscles
Glutes
Secondary muscles
Hamstrings , Quads , Calves
Equipment
Smith Machine
Level · type
Advanced · Compound
Demonstration of the smith sprint lunge
Front view: muscles worked by the smith sprint lunge. Primary: glutes. Secondary: hamstrings, quads and calves.
Back view: muscles worked by the smith sprint lunge. Primary: glutes. Secondary: hamstrings, quads and calves.
Primary Secondary

How to do the smith sprint lunge

  1. Step 1: Set up the smith machine with the barbell at hip height.
  2. Step 2: Stand facing away from the machine with your feet shoulder-width apart.
  3. Step 3: Step back with your right foot and place it on the barbell, resting the top of your foot on the bar.
  4. Step 4: Bend your left knee and lower your body into a lunge position, keeping your back straight.
  5. Step 5: Push through your left heel to return to the starting position.
  6. Step 6: Repeat on the other side, stepping back with your left foot.
  7. Step 7: Continue alternating sides for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the smith sprint lunge by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Smith Sprint Lunge alternatives

More exercises that train the glutes as their main target:

More glutes exercises

See the best glute exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.