Single-Leg Sprinter
Explosive power & balance! Single-Leg Sprinter builds athleticism. Improve your sprint speed and coordination with this dynamic plyometric exercise!
The Single-Leg Sprinter mainly works the quads and glutes & hips, with help from the core and hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Single-Leg Sprinter Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Hip Adductors
Single-Leg Sprinter Variations and Alternatives
How to do the Single-Leg Sprinter
Single-Leg Sprinter (Plyometrics)
Positioning:
Stand on your right leg with your left leg bent at the knee and brought up behind you.
Keep your core engaged and your upper body straight.
Your arms should be bent at a 90-degree angle at your elbows, holding your arms close to your body as if you’re running.
Movement Instructions:
Begin by pushing off with your right foot, propelling your body forward.
As you push off, swing your left leg forward in a running motion, bringing your knee up toward your chest.
Land softly on your right foot while letting your left leg extend back behind you.
Repeat this movement for a set period or a specific number of repetitions (e.g., 10-15 times) before switching to the left leg.
Focus on quick, explosive movements and maintaining balance throughout the exercise.
Tips for Beginners:
Start slowly to ensure you maintain balance and proper form.
Avoid landing too hard; aim for a soft landing to reduce impact.
Gradually increase speed and number of repetitions as you become more comfortable with the movement.
Single-Leg Sprinter FAQs
What muscles does the Single-Leg Sprinter work?
The Single-Leg Sprinter mainly works the quads and glutes & hips, with help from the core and hip adductors (inner thighs). The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Single-Leg Sprinter?
None. The Single-Leg Sprinter is a bodyweight exercise, so you can do it anywhere.
What workout day should the Single-Leg Sprinter go on?
It belongs on leg day in a push/pull/legs routine.
What are some Single-Leg Sprinter variations and alternatives?
Similar exercises include the Single-Leg 4-Way Hop, Power Skip, Single-Leg Board Jump and Single-Leg Hopping.
Training calculators
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