Sprinter lunge exercise

Sprinter lunge

Exercise details

  • Target muscle: Gluteus Maximus
  • Synergists: Quadriceps, Adductor Magnus, Soleus
  • Dynamic stabilizers: Hamstrings, Gastrocnemius
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Stand tall with your hands by your sides.


  1. Inhale as you take a large step (lunge) forward with one leg, lowering your body until the knee of your back leg almost touches the floor.
  2. At the same time, lean your torso forward and touch the floor in front of you with both hands.
  3. Exhale as you drive through your front leg to push your body back to the starting position.
  4. Repeat for the prescribed number of repetitions.

Comments and tips

  • You may perform all repetitions on one leg first or alternate between legs.
  • Leaning forward will put more emphasize on your gluteus maximus.
  • Use the sprinter lunge to develop unilateral leg strength and enhance balance.
  • Make sure your knees and feet are pointing in the same direction.
  • The sprinter lunge has many variations. See the videos below to learn about the variations. On some days, you may use these variations instead of the sprinter lunge to add some variety to your workout and keep your muscles from plateauing.
  • See also the lunge and the dumbbell forward-leaning lunge.

Sprinter lunge videos

Below are variations of the sprinter lunge.

This variation of the sprinter lunge can be described as a rear lunge to knee raise.
This is the jumping alternating split squat. It often gets mistaken for the sprinter lunge.
In this final variation, the demonstrator basically does a rear lunge with a floor touch.


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