Sprinter Lunge


Pro Tip

If you are not strong enough yet to stand up by only pushing through your front foot, you can use your hands and rear foot to help you while you gradually build up strength.


How To

  1. Stand upright with your feet shoulder-width apart and hands by your sides.
  2. Inhale and raise one leg, taking a large step back while leaning forward with a flat torso and bending with your front leg.
  3. Continue lowering yourself until your hands touch the floor and your front thigh is parallel to the floor.
  4. Exhale and push yourself up through your front foot while bringing your back leg forward, returning to the starting position.
  5. After all reps are completed, switch sides and repeat the movement. 10 reps prescribed means you should perform 10 reps on each side (20 total).

Primary Muscle Groups

Glutes

Muscles of your butt.


Secondary Muscle Groups

Hamstrings

Muscles spanning the back of your thigh.

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.

Quads

Muscles spanning the front of your thigh.


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