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Lunge Sprint

A split-stance lunge held in a sprinter posture, pulsing in place with opposite-arm drive and no jump switch.

Primary muscle
Quads
Equipment
Bodyweight
Difficulty
Intermediate
Movement
Lunge
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How to do it

  1. Stand tall, then step into a long split so the front thigh is near parallel.
  2. Keep the back knee close to the floor and the front shin fairly vertical.
  3. Set the opposite arm forward and the same-side arm back, as in a sprint.
  4. Brace the trunk so the hips stay square and the torso does not collapse.
  5. Pulse the split by driving the front foot into the floor and returning to the same stance.
  6. Finish the reps on that leg, then switch the split and the arm drive.

Common mistakes

  • Letting the front knee collapse inward under the sprint arm drive.
  • Bouncing so high that the back foot leaves and the drill becomes a jump switch.
  • Leaning the torso onto the front thigh instead of staying tall.
  • Shortening the split until the back knee cannot drop.

Muscles worked

Primary
Quads
Secondary
CalvesGlutesHamstrings

Same movement, other equipment

Barbell Front Rack Step Up Knee Drive Intermediate Barbell Front Rack Step Up Knee Drive Quads Barbell Barbell Lunge Intermediate Barbell Lunge Quads Barbell Barbell Reverse Lunge Intermediate Barbell Reverse Lunge Quads Barbell Barbell Step Up Knee Drive Intermediate Barbell Step Up Knee Drive Quads Barbell

Similar exercises

Bodyweight Alternating Lateral Lunge Intermediate Bodyweight Alternating Lateral Lunge Glutes Bodyweight Bodyweight Alternating Reverse Lunges Intermediate Bodyweight Alternating Reverse Lunges Glutes Bodyweight Bodyweight Reverse Lunge Beginner Bodyweight Reverse Lunge Glutes Bodyweight Bulgarian Split Squat Beginner Bulgarian Split Squat Glutes Bodyweight Forward Lunge Beginner Forward Lunge Glutes Bodyweight

Good to know

What muscles does the Lunge Sprint work?
Mainly the quads. It also works the calves, glutes and hamstrings.
What equipment do you need for the Lunge Sprint?
None. It is a bodyweight exercise.
Is the Lunge Sprint good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Bodyweight Reverse Lunge.

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