Legs · Bodyweight
Alternate Sprinter Lunge
How to do the alternate sprinter lunge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Drop into a deep lunge with your back knee low and front shin vertical, mimicking a sprinter's start. Drive the back leg through and switch sides each rep, alternating in a sprint-like rhythm.
- 1Front quad and glute loading in the low lunge
- 2A long stretch across the trailing hip flexor
- 3Explosive drive as you switch legs
Common mistakes
- Letting the front knee shoot past the toes uncontrolled
- Twisting the hips out of square
- Rushing so the back knee crashes down
Muscles worked
The alternate sprinter lunge mainly works the quads and glutes, with the hamstrings, lower abs, calves, and hip flexors assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower AbsSupport
- CalvesSupport
- Hip FlexorsSupport
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- AdductorsMinor
Kovo programs the alternate sprinter lunge for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.