Legs · Bodyweight
Split Sprinter Low Lunge
How to do the split sprinter low 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
Hold a low sprinter lunge with the back knee hovering near the floor and front shin vertical. Stay on the same side for the set, keeping the position deep and the trailing hip long.
- 1Front quad and glute under steady tension
- 2A stretch through the trailing hip flexor
- 3A braced core holding the torso upright
Common mistakes
- Letting the front knee drift inward
- Resting the back knee on the floor
- Rounding the lower back as you sink
Muscles worked
The split sprinter low lunge mainly works the quads and glutes, with the hamstrings, hip flexors, lower abs, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Hip FlexorsSupport
- Lower AbsSupport
- CalvesSupport
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- AdductorsMinor
Kovo programs the split sprinter low 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.