10 Best Lunge Sprint Alternatives for Limited Equipment

Ranked Lunge Sprint Alternatives

10 substitutes, ranked by how closely each one matches the Lunge Sprint on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Smith Sprint Lunge

   81% match

   • Glutes
   • Smith-machine
   • Advanced
   • Compound

   A looser match: it works the glutes rather than the quadriceps.

   How to perform this exercise

   1. Set up the smith machine with the barbell at hip height.
   2. Stand facing away from the machine with your feet shoulder-width apart.
   3. Step back with your right foot and place it on the barbell, resting the top of your foot on the bar.
   4. Bend your left knee and lower your body into a lunge position, keeping your back straight.
   5. Push through your left heel to return to the starting position.
   6. Repeat on the other side, stepping back with your left foot.
   7. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Movement: forward lunge, the same as the Lunge Sprint
   • Primary muscle: glutes, not quadriceps
   • Equipment: a machine, the same as the Lunge Sprint
   • Body position: standing, the same as the Lunge Sprint
2. Play demonstration

   2. Lunge With Twist

   75% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the abs rather than the quadriceps.

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart.
   2. Take a step forward with your right foot, lowering your body into a lunge position.
   3. As you lunge, twist your torso to the right, bringing your left elbow towards your right knee.
   4. Pause for a moment, then return to the starting position.
   5. Repeat on the other side, stepping forward with your left foot and twisting your torso to the left.
   6. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: forward lunge, the same as the Lunge Sprint
   • Primary muscle: abs, not quadriceps
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Lunge Sprint
3. 

   3. Dumbbell Lunges

   74% match

   • Quads
   • Dumbbell
   • Intermediate
   • Compound

   A looser match: it works the quads rather than the quadriceps.

   How to perform this exercise

   1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
   2. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
   3. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
   4. Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: forward lunge, the same as the Lunge Sprint
   • Primary muscle: quads, not quadriceps
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Lunge Sprint
4. Play demonstration

   4. Forward Lunge

   74% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet hip-width apart and hands on your hips.
   2. Take a big step forward with your right foot, lowering your body into a lunge position.
   3. Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle.
   4. Push off with your right foot and return to the starting position.
   5. Repeat with your left leg, alternating sides for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Movement: forward lunge, the same as the Lunge Sprint
   • Primary muscle: glutes, not quadriceps
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Lunge Sprint
5. Play demonstration

   5. Walking High Knees Lunge

   74% match

   • Cardio
   • Bodyweight
   • Beginner
   • Compound

   A looser match: it works the heart and lungs rather than the quadriceps.

   How to perform this exercise

   1. Stand with your feet hip-width apart.
   2. Lift your right knee up towards your chest as high as you can while balancing on your left leg.
   3. Step forward with your right foot and lower your body into a lunge position, bending both knees to a 90-degree angle.
   4. Push off with your right foot and bring your left knee up towards your chest.
   5. Step forward with your left foot and lower your body into a lunge position.
   6. Continue alternating legs and lunging forward, keeping your core engaged and maintaining a steady pace.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Movement: forward lunge, the same as the Lunge Sprint
   • Primary muscle: your heart and lungs, not quadriceps
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Lunge Sprint
6. 

   6. Bodyweight Walking Lunge

   74% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin standing with your feet shoulder width apart and your hands on your hips.
   2. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
   3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
   4. Step forward with your rear foot, repeating the lunge on the opposite leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: forward lunge, the same as the Lunge Sprint
   • Primary muscle: quads, not quadriceps
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Lunge Sprint
7. 

   7. Lunge Pass Through

   74% match

   • Hamstrings
   • Kettlebell
   • Intermediate
   • Compound

   A looser match: it works the hamstrings rather than the quadriceps.

   How to perform this exercise

   1. Stand with your torso upright holding a kettlebell in your right hand. This will be your starting position.
   2. Step forward with your left foot and lower your upper body down by flexing the hip and the knee, keeping the torso upright. Lower your back knee until it nearly touches the ground.
   3. As you lunge, pass the kettlebell under your front leg to your opposite hand.
   4. Pressing through the heel of your foot, return to the starting position.
   5. Repeat the movement for the recommended amount of repetitions, alternating legs.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: forward lunge, the same as the Lunge Sprint
   • Primary muscle: hamstrings, not quadriceps
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Lunge Sprint
8. Play demonstration

   8. Dumbbell Forward Lunge Triceps Extension

   74% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
   2. Take a step forward with your right foot, lowering your body into a lunge position.
   3. Keep your back straight and your chest up.
   4. Extend your arms straight overhead, keeping your elbows close to your ears.
   5. Lower the dumbbells behind your head by bending your elbows.
   6. Pause for a moment, then straighten your arms to return to the starting position.
   7. Repeat the movement for the desired number of repetitions, then switch legs and repeat.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: forward lunge, the same as the Lunge Sprint
   • Primary muscle: triceps, not quadriceps
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Lunge Sprint
9. 

   9. Barbell Walking Lunge

   70% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin standing with your feet shoulder width apart and a barbell across your upper back.
   2. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
   3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
   4. Step forward with your rear foot, repeating the lunge on the opposite leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: forward lunge, the same as the Lunge Sprint
   • Primary muscle: quads, not quadriceps
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Lunge Sprint
10. 

    10. Alternate Leg Diagonal Bound

    70% match

    • Quads
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Assume a comfortable stance with one foot slightly in front of the other.
    2. Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound.
    3. It may help to use a line on the ground to guage distance from side to side.
    4. Repeat the sequence with the other leg.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches

    • Primary muscle: quads, not quadriceps
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Lunge Sprint