Legs · Bodyweight
Split Sprinter High Lunge
How to do the split sprinter high lunge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Set up in a sprinter lunge but stay tall with the back leg straighter and hips higher than the low version. Hold the split stance on one side, front shin vertical, driving through the front foot.
- 1Front glute and quad holding the stance
- 2A long line through the trailing leg
- 3Tall posture with a braced trunk
Common mistakes
- Letting the front knee cave inward
- Leaning the torso too far forward
- Losing the vertical shin on the front leg
Muscles worked
The split sprinter high 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 split sprinter high 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.