Split Low Sprinter Lunge
Explosive lower body & core! Switch legs in a deep lunge for power & agility. Feel the burn!
The Split Low Sprinter Lunge is a compound exercise that mainly works the glutes & hips and quads, with help from the core. No equipment needed: it uses just your bodyweight.
Split Low Sprinter Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Abdominals (rectus abdominis); Long Thigh (sartorius)
Split Low Sprinter Lunge Variations and Alternatives
How to do the Split Low Sprinter Lunge
Begin in a standard lunge position, with one foot forward and the other extended back, keeping your front knee bent and your back knee just above the ground.
Lower your hips toward the ground to get into the deep lunge position, with your hands placed on the ground on either side of your front foot.
From this low position, drive upwards explosively with your legs, pushing off the front foot and bringing your back foot forward, as if lunging forward rapidly.
While in motion, switch the position of your legs so that the front foot goes back and the rear foot comes forward, landing back into the low lunge position on the opposite leg.
Place your hands on the ground again and repeat the explosive switching motion for the desired number of repetitions.
Ensure that your movements are controlled and that you maintain balance throughout the exercise. Keep your core engaged and your back straight to protect your spine.
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Split Low Sprinter Lunge FAQs
What muscles does the Split Low Sprinter Lunge work?
The Split Low Sprinter Lunge mainly works the glutes & hips and quads, with help from the core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Split Low Sprinter Lunge?
None. The Split Low Sprinter Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Split Low 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 Split Low Sprinter Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Split Low Sprinter Lunge variations and alternatives?
Similar exercises include the Alternating Sprinter Lunge, Bodyweight Low Split-Squat, Low Lunge and Low to High Pose Lunge.
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