How to Do Alternate Sprinter Lunge

Alternate Sprinter Lunge is a glutes exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Alternate Sprinter Lunge

  1. 01Begin in a tall standing position with feet together and hands at the sides.
  2. 02Step one leg back into a deep lunge, dropping the back knee toward the floor while leaning the torso forward.
  3. 03Place both hands on the floor inside the lead foot to mimic a sprinting start position.
  4. 04Drive through the front heel to bring the back leg forward to the starting position.
  5. 05Repeat the movement on the opposite leg immediately to maintain a rhythmic tempo.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Alternate Sprinter Lunge

Primary Stabiliser Inactive

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Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the rear knee hits the floor too hard, shorten the stride length to ensure the hips stay level during the transition.

Same coaching engine used inside the A90 app

05 / FAQ

Alternate Sprinter Lunge questions

What muscles does Alternate Sprinter Lunge work?

Alternate Sprinter Lunge is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Alternate Sprinter Lunge correctly?

Begin in a tall standing position with feet together and hands at the sides. Step one leg back into a deep lunge, dropping the back knee toward the floor while leaning the torso forward. Place both hands on the floor inside the lead foot to mimic a sprinting start position. Drive through the front heel to bring the back leg forward to the starting position. Repeat the movement on the opposite leg immediately to maintain a rhythmic tempo.

What is the A90 coach tip for Alternate Sprinter Lunge?

If the rear knee hits the floor too hard, shorten the stride length to ensure the hips stay level during the transition.

Is Alternate Sprinter Lunge suitable for beginners?

Alternate Sprinter Lunge is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Alternate Sprinter Lunge?

No. Alternate Sprinter Lunge is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes alternate sprinter lunge into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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