Lunge Sprint

How to do it

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.
Lower your back knee nearly to the ground, flexing the knees and lowering your hips as you do so.
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.
Repeat for the recommended amount of repetitions.

What muscles does the Lunge Sprint work?: Mainly the quads, with help from the calves, glutes, hamstrings.
What equipment do I need?: Machine.
Is it good for beginners?: It is rated intermediate level.
How do I track progress on it?: Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.

Exercise descriptions: free-exercise-db, public domain.