Alternate Sprinter Lunge
Expert Advice
Drive through the heel of your front foot to return to the starting position and keep your movements explosive to mimic sprinting mechanics.
How-to-do Steps
- Start in a standing position, feet hip-width apart.
- Step back with one foot into a deep lunge, touching the ground with the opposite hand.
- Explode back up to the starting position, driving the knee of the back leg up towards your chest.
- Alternate legs and repeat the movement in a continuous, fluid motion for the desired number of repetitions.
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Muscles Worked
Alternate Sprinter Lunge primarily targets the Glutes, Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes40%
Quads40%
Secondary
Calves10%
Hamstrings10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Alternate Sprinter Lunge work?
Alternate Sprinter Lunge primarily targets the Glutes, Quads. Secondary muscles involved include Calves, Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Alternate Sprinter Lunge?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Alternate Sprinter Lunge suitable for beginners?
Yes, Alternate Sprinter Lunge is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
