How to do: Lunge Sprint

Step-by-step instructions

1. 1Adjust 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. 2Lower your back knee nearly to the ground, flexing the knees and lowering your hips as you do so.
3. 3At 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. 4Repeat for the recommended amount of repetitions.

Photos & base instructions from the open-source Free Exercise DB (public domain).