Alternating Sprinter Lunge
Sculpt legs & core with this dynamic lunge! Boost athleticism & burn calories. Feel the sprinter's power with each rep!
The Alternating Sprinter Lunge is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Alternating Sprinter Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Alternating Sprinter Lunge Variations and Alternatives
How to do the Alternating Sprinter Lunge
Stand tall with your feet hip-width apart, arms by your sides.
Take a step back with your right leg and lower your body into a lunge position, with your left thigh parallel to the floor and your right knee almost touching the ground. Your left knee should be directly above your left foot.
As you descend into the lunge, drive your right arm forward and your left arm back, as if you were sprinting.
Push off your left foot and quickly switch positions, bringing your right foot forward and your left foot back into a lunge, again moving your arms in opposite directions like a sprinter.
Continue alternating legs and pumping your arms back and forth in a smooth, explosive motion.
Tips: Keep your torso upright and your core engaged throughout the exercise to maintain balance. Make sure your front knee does not extend past your toes to prevent undue stress on the knee joint. Keep the movements controlled, but for a more intense workout, you can increase the speed, making sure to keep proper form. Ensure you warm up adequately before performing this exercise to avoid injury. Breathe in as you lunge backward and breathe out as you switch legs.
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Alternating Sprinter Lunge FAQs
What muscles does the Alternating Sprinter Lunge work?
The Alternating Sprinter Lunge mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Alternating Sprinter Lunge?
None. The Alternating Sprinter Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Alternating Sprinter Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Sprinter Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Sprinter Lunge variations and alternatives?
Similar exercises include the Forward Lunge Pulse, Diagonal Lunge, Alternating Bodyweight Lunge Jump and Mountain-Climber Lunge.
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