10 Best Lunge Sprint Alternatives for Limited Equipment

The Lunge Sprint is done standing with a machine. Ranked closest by our scoring: the Smith Sprint Lunge, the Lunge With Twist and Dumbbell Lunges.

Lunge Sprint

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Lunge Sprint

The steps for the Lunge Sprint itself, so you can judge how close each substitute below really is.

Quadriceps, with calves, glutes, hamstrings · Machine · Intermediate · Compound

  1. Adjust a bar in a Smith machine to an appropriate height. Position yourself under the bar, racking it across the back of your shoulders. Unrack the bar, and then split your feet, moving one foot forward and one foot back. This will be your starting position.
  2. Lower your back knee nearly to the ground, flexing the knees and lowering your hips as you do so.
  3. At the bottom of the descent, immediately reverse direction. Explosively drive through the heel of your front foot with light pressure from your back foot. Jump up and reverse the position of your legs.
  4. Repeat for the recommended amount of repetitions.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Smith Sprint LungePlay demonstration

    1. Smith Sprint Lunge

    81% match

    Glutes · Advanced · Compound

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

    • Smith-machine
    How to perform it
    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. Lunge With TwistPlay demonstration

    2. Lunge With Twist

    75% match

    Abs · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    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. Dumbbell Lunges

    3. Dumbbell Lunges

    74% match

    Quads · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    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
  5. Walking High Knees LungePlay demonstration

    5. Walking High Knees Lunge

    74% match

    Cardio · Beginner · Compound

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

    • Bodyweight
    How to perform it
    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
  7. Lunge Pass Through

    7. Lunge Pass Through

    74% match

    Hamstrings · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    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

Lunge Sprint FAQ

What muscles does Lunge Sprint work?

Lunge Sprint primarily targets the quadriceps (rectus femoris and vasti) through knee extension, while also engaging gluteus maximus and hamstrings for hip extension and propulsion. The calves and core assist with push-off and trunk stability; cue: drive through the ball and heel of the front foot to recruit quads and hip extensors.

What is the best bodyweight alternative to Lunge Sprint?

A bodyweight Bulgarian split squat is the best single-leg substitute because it maintains high unilateral knee-extension demand and balance training. Cue: elevate the rear foot, keep the chest upright, descend until the front thigh is about parallel, and drive through the front heel to emphasize quadriceps activation.

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