Alternate Sprinter Lunge
Description
The alternate sprinter lunge alternates a sprinter-style lunge position with explosive switches between sides. From a deep lunge with the back leg extended, you drive up and switch leg positions in the air, landing in a sprinter lunge with the other leg back. The plyometric pattern builds explosive power and conditioning.
Muscle Group
Equipment Required
Alternate Sprinter Lunge Instructions
- Stand with feet hip-width apart.
- Step your right leg forward into a deep lunge with the left leg extended back.
- Lower your back knee toward the floor as in a sprinter starting position.
- Brace your core and pull your shoulders back.
- Drive up explosively, switching your leg positions in the air.
- Land in a deep lunge with the left leg forward and right extended back.
- Continue alternating sides explosively for the duration of the set.
- Maintain a strong upright torso throughout.
Alternate Sprinter Lunge Form & Visual
Alternate Sprinter Lunge Benefits
- Builds explosive lower body power
- Strong cardiovascular component
- Develops landing mechanics
- Mimics athletic sprinter movement
- No equipment required
- Useful for athletic conditioning
Alternate Sprinter Lunge Muscles Worked
- Quadriceps
- Gluteus maximus
- Hip flexors
- Hamstrings
- Calves
Alternate Sprinter Lunge Variations & Alternatives
- Jumping Lunge
- Sprint Lunge
- Mountain Climber
- Cardio Lunge
