Alternate Sprinter Lunge

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and your core engaged.
2. Position your arms at your sides, ready to move in a rhythmic running motion.
3. Ensure you have adequate clear space behind you for a full backward stride.

How to do it

1. Step one leg back into a deep reverse lunge while simultaneously hinging forward at the hips to bring your torso toward your front thigh.
2. Touch the fingertips of the hand opposite your front leg to the floor, mimicking a sprinter's start position.
3. Exhale and drive powerfully through your front heel to return to the initial standing position.
4. Immediately repeat the movement on the opposite side, alternating legs with a controlled, athletic tempo.

Form checklist

• Keep your front knee tracked over your mid-foot, preventing it from caving inward.
• Maintain a neutral spine and flat back even when leaning forward to touch the floor.
• Ensure the back knee hovers just above the ground without touching it.
• Keep your weight primarily in the front heel to maximize glute and hamstring recruitment.

Pro tips

• Focus on 'loading' the front glute like a spring during the descent to maximize explosive power on the way up.
• Coordinate your arm swing with your leg movement to improve balance and reinforce natural running mechanics.

Make it harder

• Add a vertical knee drive or a small plyometric hop at the top of the movement to increase power output.
• Increase the depth of the hinge and the speed of the transition between sides while maintaining perfect stability.

Frequently asked

What muscles does the alternate sprinter lunge work?

The alternate sprinter lunge primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the alternate sprinter lunge?

The alternate sprinter lunge requires no equipment — just your body weight.

Is the alternate sprinter lunge good for beginners?

The alternate sprinter lunge is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
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• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps