Legs
Sprinter Lunge
A reverse lunge with a small forward lean and your arms moving like a sprinter. It works your glutes and quads at a quicker pace.
- Works
- Glutes, quads, hamstrings, core
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Stand tall with your feet hip width apart and your elbows bent at about 90 degrees, like a runner.
- 2Step one foot back into a lunge, lean your chest forward and reach the opposite hand down toward the floor by your front foot, like a sprinter in the blocks.
- 3Drive your other arm back as you lower.
- 4Push through your front foot to stand back up, then lunge back with the other leg. Keep alternating.
Cues
- Lean forward a little, like the start of a sprint.
- Opposite arm forward.
- Push the floor away with your front foot to come up.
Common mistakes
- Front knee caving in. Keep it in line with your middle toes as you lower and as you stand.
- Rounding your back as you lean. Lean from your hips with a long, flat back. A small lean is enough.
- Back knee slamming the floor. Lower with control and stop just above the floor.
Easier
Make the lunge shallower and stay more upright, or hold a wall for balance.
Harder
Go faster while keeping your form, or add a knee drive at the top (a Sprinter Lunge to Knee Drive).
Try it: 3 rounds of 30 seconds on and 15 seconds off.
What muscles do sprinter lunges work?
Your glutes and quads, with your hamstrings and core helping. The small forward lean puts a little more of the work on your glutes than an upright lunge.
