# Sprinter Lunge

A bodyweight reverse lunge into a long stance with the torso leaning forward over the front leg and the hands reaching toward the front foot. Trains the quads and glutes, with the forward lean adding hamstring work.

- Beginner · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/alternate-sprinter-lunge/video/male.mp4
- HTML: https://seto.fit/exercises/sprinter-lunge/

## Muscles worked

- Quads: 8/10
- Glutes: 8/10
- Hamstrings: 6/10
- Hip flexors: 4/10
- Calves: 3/10
- Hip adductors: 3/10

## How to do the Sprinter Lunge

1. Stand tall with your feet together.
2. Step one foot far back into a long lunge.
3. Lean forward and reach your hands toward your front foot.
4. Drive through front foot to stand.
5. Alternate legs on each rep.

### Full technique — 7 steps

1. Stand tall with feet together and arms at your sides.
2. Step one foot far back into a long split stance.
3. Bend your front knee to about 90 degrees with the shin nearly vertical.
4. As you lower, lean your torso forward over the front thigh and reach your hands toward the front foot.
5. Keep the rear leg long and nearly straight behind you.
6. Drive through the front foot to stand back up.
7. Bring your feet together and alternate legs on each rep.

## Common mistakes

- Taking too short a stance and crowding the front knee.
- Knee collapsing inward
- Pushing off the trailing foot
- Rounding the back to reach the foot

## Form cues

- Front foot stays planted
- Knee points where foot points
- Drive through whole foot
- Rear leg stays long

## How much to do

- **Strength**: 3–4 sets of 8–12 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift explosively
- **Muscle growth**: 3–4 sets of 12–20 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (best fit): 2–3 sets of 20–30 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Chair Supported Resistance Band Reverse Lunge](https://seto.fit/exercises/chair-supported-resistance-band-reverse-lunge/), [Resistance Band Reverse Lunge](https://seto.fit/exercises/resistance-band-reverse-lunge/)
- **Dumbbells**: [Dumbbell Kneeling to Stand](https://seto.fit/exercises/dumbbell-kneeling-to-stand/), [Goblet Front Foot Elevated Split Squat](https://seto.fit/exercises/goblet-front-foot-elevated-split-squat/)
- **Barbell**: [Barbell Deficit Reverse Lunge](https://seto.fit/exercises/barbell-deficit-reverse-lunge/), [Barbell Front Rack Lunge](https://seto.fit/exercises/barbell-front-rack-lunge/)
- **Weight plates**: [Plate Forward Lunge](https://seto.fit/exercises/plate-forward-lunge/), [Bodyweight Deficit Reverse Lunge](https://seto.fit/exercises/bodyweight-deficit-reverse-lunge/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Bodyweight Reverse Lunge](https://seto.fit/exercises/bodyweight-reverse-lunge/) — 40% of bodyweight
- Easier: [Archer Reverse Lunge](https://seto.fit/exercises/archer-reverse-lunge/) — 45% of bodyweight
- **This exercise: Sprinter Lunge — 50% of bodyweight**
- Harder: [Bodyweight Bulgarian Split Squat](https://seto.fit/exercises/bodyweight-bulgarian-split-squat/) — 55% of bodyweight
- Harder: [Bulgarian Split Squat](https://seto.fit/exercises/bulgarian-split-squat/) — Intermediate

## Quick answers

### What muscles does the Sprinter Lunge work?

Primary: Quads 8/10, Glutes 8/10. Also works: Hamstrings 6/10, Hip flexors 4/10, Calves 3/10, Hip adductors 3/10.

### When should I do the Sprinter Lunge in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the Sprinter Lunge?

Strength: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 12–20 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Sprinter Lunge?

Resistance bands: Chair Supported Resistance Band Reverse Lunge, Resistance Band Reverse Lunge. Dumbbells: Dumbbell Kneeling to Stand, Goblet Front Foot Elevated Split Squat. Barbell: Barbell Deficit Reverse Lunge, Barbell Front Rack Lunge. Weight plates: Plate Forward Lunge, Bodyweight Deficit Reverse Lunge.

### What is an easier version of the Sprinter Lunge?

Archer Reverse Lunge (45% of bodyweight), Bodyweight Reverse Lunge (40% of bodyweight).

### What is a harder version of the Sprinter Lunge?

Bodyweight Bulgarian Split Squat (55% of bodyweight), Bulgarian Split Squat (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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