Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
IntermediateCompoundMachine
Smith Sprint Lunge
Glutes · Upper Legs
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 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.
Muscles worked
Primary
Glutes
quadriceps
Secondary
quadricepshamstringscalves
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
Bodyweight
Assisted Lying Glutes Stretch
Glutes · Upper Legs
Beginner6
Bodyweight
Assisted Lying Gluteus And Piriformis Stretch
Glutes · Upper Legs
Beginner6
Resistance band
Band Bent Over Hip Extension
Glutes · Upper Legs
Beginner5
Resistance band
Band Hip Lift
Glutes · Upper Legs
Beginner5
Resistance band
Band Lying Hip Internal Rotation
Glutes · Upper Legs
Beginner5
Resistance band
Band Pull Through
Glutes · Upper Legs
Beginner5
Resistance band
Band Seated Hip Internal Rotation
Glutes · Upper Legs
Beginner5
Alternatives
Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Bodyweight
Assisted Lying Glutes Stretch
Glutes · Upper Legs
Beginner6
Bodyweight
Assisted Lying Gluteus And Piriformis Stretch
Glutes · Upper Legs
Beginner6
Resistance band
Band Bent Over Hip Extension
Glutes · Upper Legs
Beginner5
Resistance band
Band Hip Lift
Glutes · Upper Legs
Beginner5
Resistance band
Band Lying Hip Internal Rotation
Glutes · Upper Legs
Beginner5