Lunge Sprint

Legs · Machine

How to do it

Guided bar on your upper back at a comfortable height. Step one leg forward and drop into a lunge; from there, **switch legs in the air with a jump** and land in the opposite lunge, chaining without stopping. The rail keeps the bar on its line, so you can focus on the switch rather than balance. It is power, not volume: short sets. The classic mistake is landing with a stiff knee or too short a stance: the step has to be as long as in a normal lunge.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Calves, Glutes

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