Exercise guide
Lunge Sprint
Despite its name, the Lunge Sprint is a loaded jumping lunge performed beneath a Smith-machine bar. The quadriceps, glutes, hamstrings, and calves produce the jump and absorb the landing.
Training context
Why the Lunge Sprint Is High Risk
The athlete must switch the feet in the air while a bar remains across the shoulders on a fixed vertical track. Missing the landing position can place the knees, hips, or back in a dangerous position beneath the bar.
Bodyweight jumping lunges should be mastered first. This loaded version is appropriate only for advanced athletes using safeties, conservative loading, and direct qualified supervision.
Technique overview
Land before beginning the next repetition
Set the Smith safeties and begin in a balanced split stance. Lower under control, jump vertically, and switch the feet only as high as necessary. Land with both feet in a complete lunge stance and absorb the impact before repeating. Stop immediately if the feet do not clear or land evenly.
Treat this as an overview and use a range, pace, and setup you can control.