Jump Sprinter Lunge


Pro Tip

This movement is high impact, so take extra care to avoid your knee accidentally making contact with the ground.


How To

  1. With your feet shoulder-width apart, take a large step backward and squat down to the point just before your back knee touches the ground while leaning forward so that your hands touch the ground in front of you.
  2. Exhale and push through your front foot as hard as you can so that it pushes your front leg backward. Simultaneously, drive your back knee forward, maintaining the position of your torso.
  3. Inhale and land, catching yourself in a lunging position with legs reversed and your hands on the ground in front of you.
  4. Switch sides and repeat the movement.

Primary Muscle Groups

Glutes

Muscles of your butt.


Secondary Muscle Groups

Calves

A group of muscles on the back of your lower leg that spans from your heel to your knee.

Hamstrings

Muscles spanning the back of your thigh.

Lower Abs

Lower abdomen, from just above your belly button to your pubis. The lower half of the six pack abs.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Obliques

Outer sides of your abdomen.

Quads

Muscles spanning the front of your thigh.

Upper Abs

Upper abdomen, from just above your belly button to your sternum. The upper half of the six pack abs.


Equipment

Bodyweight Only

This means that the only thing you need to successfully perform the exercise is your body. No other equipment is needed.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment