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GENEMEDICS NUTRITION

Lunge Sprint

in Quadriceps Exercise


Main Muscle Worked: Quadriceps

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Lunge Sprint - Exercise Guide

Step 1

Adjust the height of the barbell on a Smith machine according to your preference.

Step 2

Step under the barbell and rack it across the back of your shoulders.

Step 3

Remove the barbell from the rack by pushing it with your hips and knees.

Step 4

Once the barbell is unracked, move your feet into a staggered position (one foot forward and one foot back). This is your starting position.

Step 5

Bend your knees at the same time to lower your hips. Continue to descend until your back knee touches the floor and your front knee is bent at 90 degrees. Ensure that your front knee doesn’t go beyond your toes to avoid putting too much stress on your knee.

Step 6

Pause for a moment then quickly reverse your movements to go back to your starting position.

Step 7

After that, jump and quickly switch your leg position then repeat.


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