Split Sprinter High Lunge
Expert Advice
Keep your core engaged and your hips square to maintain balance and stability throughout the movement.
How-to-do Steps
- Start in a standing position.
- Step forward with one foot and lower your hips to drop into a lunge position, with the rear knee just above the ground.
- Drive through the heel of your front foot to extend both knees, propelling yourself upward into a jump.
- Switch legs in mid-air, landing with the opposite foot forward in a lunge position.
- Repeat the movement, alternating legs with each jump.
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Muscles Worked
Split Sprinter High 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 Split Sprinter High Lunge work?
Split Sprinter High 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 Split Sprinter High 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 Split Sprinter High Lunge suitable for beginners?
Yes, Split Sprinter High Lunge is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
