Lunge Sprint

What it is

This is an intermediate, compound movement where you perform explosive lunges while switching your leg position mid-air. It primarily targets your quadriceps, with significant engagement from your calves, glutes, and hamstrings. This exercise utilizes a machine for guided support.

Technique tips

• Ensure the bar rests comfortably across your upper back and shoulders.
• Descend until your back knee is just above the ground.
• Drive explosively through your front heel to initiate the jump.
• Maintain an upright torso and engaged core throughout the movement.
• Land softly and immediately transition into the next lunge.
• Keep pressure light on your rear foot for effective power transfer.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.