Alternate sprinter lunge

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus, Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Iliopsoas, Gastrocnemius, Soleus

How to do it

1. Stand with your feet hip-width apart.
2. Lunge back with your right leg, bending both knees to lower your body into a lunge position while reaching your hands towards your left foot.
3. Push off your right foot to return to the starting position.
4. Lunge back with your left leg, reaching your hands towards your right foot. Continue alternating sides.

Form tips

• Keep your core engaged to maintain balance and stability throughout the exercise.
• Ensure your front knee does not extend past your toes to avoid strain on your knee joint.
• Perform the movement slowly and with control to maximize muscle activation and prevent injury.