smith sprint lunge

Set up the smith machine with the barbell at hip height. Stand facing away from the machine with your feet shoulder-width apart. Step back with your right foot and place it on the barbell, resting the top of your foot on the bar. Bend your left knee and lower your body into a lunge position, keeping your back straight. Push through your left heel to return to the starting position. Repeat on the other side, stepping back with your left foot. Continue alternating sides for the desired number of repetitions.