Ellim is a free AI-powered personal coach and fitness app for iOS. It features an AI workout generator that creates personalized workout plans in seconds, a library of 3,500+ exercises, meal tracking with AI food recognition, comprehensive progress tracking, and pre-built workout routines.

How does the AI personal coach work?

Describe the workout you want in plain English — for example, "upper body strength workout" or "30-minute HIIT session." Ellim's AI personal coach instantly generates a complete workout plan with exercises, sets, reps, and rest periods, matched from our library of 3,500+ exercises.

Is Ellim free to use?

Yes, Ellim is completely free to use. Core features including the AI workout generator, exercise library, workout tracking, meal logging with food search and barcode scanning, and pre-built routines are available at no cost — no ads, no credit card required. AI food recognition from photos is available as a premium feature.

What types of exercises does Ellim include?

Ellim includes over 3,500 exercises across multiple categories including weight training, bodyweight exercises, stretching and flexibility routines, and cardio workouts. Each exercise comes with detailed instructions.

Can Ellim create personalized workout plans?

Yes, Ellim's AI personal coach creates fully personalized workout plans based on your goals, preferences, and workout history. You can also build custom routines manually or choose from 100+ pre-built workout programs.

Does Ellim track meals and nutrition?

Yes, Ellim includes a dedicated Meal tab for tracking your nutrition. You can search for foods, scan barcodes to add items instantly, or use AI-powered food recognition to identify what you're eating from a photo. Food search and barcode scanning are free, while AI photo recognition is a premium feature.

All Exercises

Smith Sprint Lunge

Build powerful quads and glutes with the Smith Sprint Lunge. This dynamic lower body exercise uses the Smith machine for stability, enhancing muscle

Intermediate

Compound

Push

2 min per set1 min rest

Thighs

Smith machine

Description

A Smith Sprint Lunge is a lower body exercise that targets the quads, hamstrings, and glutes. It is performed on a Smith machine.

How to Do Smith Sprint Lunge

1
Setup
Position yourself in the Smith machine with the bar across your upper traps; unrack it and take a staggered stance with one foot forward and the other approximately 2-3 feet back, heel lifted.
2
Setup
Ensure your torso is upright, shoulders are retracted, and your core is braced. Your front foot should be flat on the floor, and your rear foot on the ball of your foot.
3
Inhale deeply, then initiate the movement by bending both knees, lowering your hips straight down until your front thigh is parallel to the floor and your rear knee hovers just above it.
4
Exhale as you powerfully drive through the heel of your front foot and the ball of your rear foot, extending your knees and hips to return to the starting position.
5
Complete all repetitions on one side before switching your leg position and repeating the movement for the other side.

Tips

The Smith machine provides stability, so use it to your advantage by focusing on a controlled descent and powerful ascent, rather than worrying about lateral balance.
Ensure your front knee tracks over your second and third toes throughout the movement, preventing it from caving inward or pushing too far forward past your ankle.
Keep your abdominal muscles tight throughout the entire exercise to support your spine and maintain an upright posture, preventing excessive lumbar extension or flexion.
Aim for a deep lunge where your front thigh is parallel to the floor or slightly below, maximizing glute and quad activation.

Common Mistakes

×Leaning too far forward shifts the load away from the glutes and quads; maintain an upright torso by engaging your core and keeping your chest lifted.
×Allowing the front knee to cave inward can strain the knee joint; actively push your front knee slightly outward, aligning it with your second and third toes.
×Not going deep enough limits muscle activation; ensure your front thigh reaches parallel to the floor to fully engage the target muscles.