Back to Exercises
StrengthIntermediate
Lunge Sprint
Equipment
Machine
Target Muscles
Quadriceps
Category
Strength
Muscle Group
Legs
Force Type
push
Mechanics
compound
Target Muscles
Quadriceps
Secondary Muscles
CalvesGlutesHamstrings
Breathing
Exhale as you push the weight away from your body, inhale deeply as you return to the starting position.
Common Mistakes
- •Rushing through reps instead of using a controlled tempo
- •Holding your breath during the movement
- •Not using the full range of motion
Safety Tips
- •Maintain proper posture and alignment throughout the movement
- •Use a spotter or safety racks when lifting heavy
- •Always warm up properly before attempting this exercise
Variations
- •Adjust the seat position to align the pivot with your joint
- •Use a slower tempo and squeeze at the peak contraction
- •Try one leg / one arm at a time
Alternatives
- •Choose another exercise that targets the quadriceps
Progressions
- •Increase the weight by 5-10% once you can complete all reps with clean form
- •Slow down the eccentric (lowering) phase to 3-4 seconds
- •Reduce rest periods between sets to increase workout density
- •Add an extra set or rep each week (progressive overload)
Regressions
- •Reduce the weight to focus strictly on technique
- •Decrease the range of motion if you feel joint discomfort
- •Increase rest intervals to ensure full recovery between sets
Beginner Tips
- •Master proper form before increasing weight
- •Focus on slow, controlled movements — don't chase speed
- •Start with 2-3 sets of 10-12 reps to build a solid foundation
Pro Tips
- Focus on the mind-muscle connection — consciously squeeze the target muscle at the peak of each rep
- Use a 2-1-3 tempo (2 seconds up, 1 second pause, 3 seconds down) to maximise time under tension
- Implement progressive overload by tracking every session and adding small increments