Exercise guide
Split Sprinter Low Lunge
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
The Split Sprinter Low Lunge is a deep, forward-leaning lunge variation that emphasizes the glutes and hamstrings by increasing the hip flexion angle while challenging balance and hip mobility.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with feet hip-width apart and step one foot back into a long lunge stance.
- Lower your hips until your front thigh is nearly parallel to the floor, keeping the back heel elevated.
- Hinge forward at the hips to bring your torso over your front thigh, placing your fingertips on the floor on either side of your front foot.
- Ensure your front knee is stacked directly over your ankle and your back leg is fully extended.
How to do it
- Inhale and sink deeper into the lunge, feeling a stretch in the back leg hip flexor and tension in the front glute.
- Exhale and drive through the front heel to lift the hips slightly, maintaining the forward-leaning 'sprinter' torso angle.
- Maintain a slow, controlled tempo (3 seconds down, 1 second up) to maximize time under tension.
- Complete all repetitions on one leg before switching to the opposite side.
Form checklist
- Keep your spine neutral and chest open; avoid rounding your upper back.
- Ensure the front knee stays aligned with the second toe and does not cave inward.
- Keep the back leg active and straight by pushing the back heel toward the wall behind you.
- Distribute 70-80% of your weight through the front heel to prioritize glute engagement.
Pro tips
- Think about 'pulling' your front hip back while 'pushing' your back hip forward to square the pelvis and intensify the glute stretch.
- Hover your fingertips an inch off the ground to force your core and stabilizing muscles to work harder.
Make it harder
- Add a plyometric element by explosively driving the back knee toward the chest into a high-knee jump.
- Hold a pair of dumbbells at your sides while maintaining the forward torso lean to increase the load on the lower body.
Frequently asked
- What muscles does the split sprinter low lunge work?
- The split sprinter low lunge primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the hip flexors as secondary muscles.
- What equipment do you need for the split sprinter low lunge?
- The split sprinter low lunge requires no equipment — just your body weight.
- Is the split sprinter low lunge good for beginners?
- The split sprinter low lunge is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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