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Visual demonstration of the Alternate Sprinter Lunge exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Biceps Glutes Quadriceps
Secondary muscles
Calves
Equipment
Bodyweight
Exercise guide

Alternate Sprinter Lunge

4 steps Updated 29/08/2026

Alternate Sprinter Lunge is a bodyweight exercise targeting Quadriceps (quadriceps femoris), Glutes (gluteus maximus, gluteus mideus).

Step by step

How to perform 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.
Continue from here
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Last updated: 29/08/2026

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Alternate Sprinter Lunge

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