10 Best Smith Sprint Lunge Alternatives for Glute Strength

The Smith Sprint Lunge is done standing with a Smith machine. Ranked closest by our scoring: the Forward Lunge, the Walking Lunge and the Lunge With Jump.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Smith Sprint Lunge

Smith Sprint LungePlay demonstration
Primary muscle
Glutes
Equipment
Smith-machine
Difficulty
Advanced
Type
Compound

Secondary muscles: Quadriceps, Hamstrings, Calves

How to perform Smith Sprint Lunge
  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.
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Ranked Smith Sprint Lunge Alternatives

10 substitutes, ranked by how closely each one matches the Smith Sprint Lunge 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. Best match
    Forward LungePlay demonstration

    1. Forward Lunge

    85% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound

    Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

    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 Smith Sprint Lunge
    • Primary muscle: glutes, the same as the Smith Sprint Lunge
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Sprint Lunge
  2. Walking LungePlay demonstration

    2. Walking Lunge

    85% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step forward with your right leg, lowering your body into a lunge position.
    3. Keep your torso upright and your front knee aligned with your ankle.
    4. Push off with your right foot and bring your left foot forward, stepping into a lunge position with your left leg.
    5. Continue alternating legs and walking forward, maintaining a controlled and steady pace.
    6. Repeat 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 Smith Sprint Lunge
    • Primary muscle: glutes, the same as the Smith Sprint Lunge
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Sprint Lunge
  3. Lunge With JumpPlay demonstration

    3. Lunge With Jump

    81% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound
    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. Push off with your right foot and jump into the air, switching the position of your feet mid-air.
    4. Land softly with your left foot forward and immediately lower your body into a lunge position.
    5. Continue alternating between lunges and jumps for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: glutes, the same as the Smith Sprint Lunge
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Sprint Lunge
  4. Lunge With TwistPlay demonstration

    4. Lunge With Twist

    71% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

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

    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 Smith Sprint Lunge
    • Primary muscle: abs, not glutes
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Sprint Lunge
  5. Monster WalkPlay demonstration

    5. Monster Walk

    71% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place a resistance band around your ankles.
    2. Stand with your feet shoulder-width apart and slightly bend your knees.
    3. Take a step to the side with your right foot, maintaining tension on the resistance band.
    4. Follow with your left foot, stepping to the side to return to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

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

    Why this matches
    • Primary muscle: glutes, the same as the Smith Sprint Lunge
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Sprint Lunge
  6. Walking High Knees LungePlay demonstration

    6. Walking High Knees Lunge

    70% match
    • Cardio
    • Bodyweight
    • Beginner
    • Compound

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

    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 Smith Sprint Lunge
    • Primary muscle: your heart and lungs, not glutes
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Sprint Lunge
  7. Step-up With Knee Raise

    7. Step-up With Knee Raise

    70% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
    2. Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can.
    3. Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.

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

    Why this matches
    • Primary muscle: glutes, the same as the Smith Sprint Lunge
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Sprint Lunge
  8. Crossover Reverse Lunge

    8. Crossover Reverse Lunge

    69% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder width apart. This will be your starting position.
    2. Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg.
    3. After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.

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

    Why this matches
    • Primary muscle: glutes, the same as the Smith Sprint Lunge
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Sprint Lunge
  9. Alternate Leg Diagonal Bound

    9. Alternate Leg Diagonal Bound

    66% 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 glutes
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Sprint Lunge
  10. Outside Leg Kick Push-upPlay demonstration

    10. Outside Leg Kick Push-up

    66% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged.
    3. As you push back up, kick one leg out to the side, extending it fully and engaging your glutes.
    4. Return your leg to the starting position and repeat the push-up, alternating legs with each repetition.
    5. Continue alternating leg kicks and push-ups for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: glutes, the same as the Smith Sprint Lunge
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not standing

Why You Might Need a Smith Sprint Lunge Alternative

A smith machine is not always free, and some gyms skip it entirely, so bodyweight and free weight lunges done with both feet on the floor fill the gap. The Smith Sprint Lunge asks you to plant your rear foot on a raised bar every rep, and a version that lets both feet stay on the floor is worth having when that specific setup is not free. Lifters still building comfort with the long step can start on the floor with the Forward Lunge or the Walking Lunge before adding a kettlebell, dumbbell or barbell on top. Whatever the reason, each swap keeps the lunge knee bend and changes how you get there: a step forward on the floor instead of a foot resting on the bar, with load in your hands, on your back, or none at all.

Smith Sprint Lunge FAQ

Which alternative is the most demanding for advanced training?

The Lunge With Jump. It keeps you unloaded but adds a jump between reps, so your legs absorb and redirect your bodyweight instead of just lowering it under control. Save it for once the long step feels comfortable, since landing on a switched foot after the jump asks for more control than stepping down slowly.

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