Bodyweight

Sprinter Lunge

The Sprinter Lunge is a dynamic exercise for legs and core, enhancing balance, stability, speed, power, and lower body strength. Its swift leg switching imitates a sprinter's action, boosting endurance and providing a cardiovascular workout.
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Sprinter Lunge instructions
Step-by-step instructions
1
Stand straight with your feet hip-width apart.
2
Take a giant step forward on your left leg, dropping into a lunge.
3
As you lunge, simultaneously reach forward with your right hand and back with your right foot, mimicking a running motion.
4
Push off with your left foot to rise back up to a standing position.
5
Switch legs and repeat the motion.
Stand straight with your feet hip-width apart.
Take a giant step forward on your left leg, dropping into a lunge.
As you lunge, simultaneously reach forward with your right hand and back with your right foot, mimicking a running motion.
Push off with your left foot to rise back up to a standing position.
Switch legs and repeat the motion.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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