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Suspension Sprinter

Suspension Sprinter

The Suspension Sprinter is an advanced total body exercise that combines the benefits of suspension training with explosive cardio movements. This exercise targets multiple muscle groups simultaneously, making it a highly effective option for improving strength, stability, and cardiovascular endurance. By incorporating suspension straps, you can modify the difficulty level to suit your fitness level and gradually progress as you become stronger. The Suspension Sprinter primarily targets the core muscles, including the abdominals, obliques, and lower back, as they work to stabilize the body throughout the movement. Additionally, this exercise engages the glutes, quadriceps, hamstrings, and calves, helping to develop lower body strength and power. As the upper body is involved in maintaining balance and stability, muscles in the arms, shoulders, and chest are also engaged. Performing the Suspension Sprinter requires explosive power and coordination as you mimic the sprinting motion while suspended. This dynamic movement not only challenges your muscles but also elevates your heart rate, providing an intense cardiovascular workout. It can help improve speed, agility, and overall athletic performance. Remember, it's crucial to maintain proper form and technique during the Suspension Sprinter to prevent injury and maximize benefits. It is recommended to start with easier suspension exercises and gradually progress to this advanced movement. As with any new exercise, it's always wise to start slowly and listen to your body, gradually increasing the intensity and duration as you become more comfortable and confident in your abilities.


  • Attach suspension straps to an anchor point about waist-height.
  • Stand facing away from the anchor point and hold the handles in both hands with your arms fully extended at your sides.
  • Lean your body slightly forward, keeping your feet hip-width apart.
  • Lift your right knee and drive it forward as if you were sprinting.
  • At the same time, extend your left arm forward, keeping it at shoulder height.
  • Return your right leg and left arm back to the starting position while maintaining control and stability.
  • Repeat the movement with your left knee and right arm.
  • Alternate between the right and left sides, performing a steady and controlled sprinting motion.
  • Continue for the desired number of repetitions or time.
  • Remember to engage your core muscles throughout the exercise.

Tips & Tricks

  • Maintain proper form and technique throughout the exercise.
  • Engage your core muscles to stabilize your body during the movement.
  • Start with a comfortable intensity level and gradually increase the difficulty over time.
  • Focus on your breath and inhale deeply during the eccentric phase and exhale forcefully during the concentric phase.
  • Ensure that your suspension straps are securely anchored before starting the exercise.
  • Stay hydrated by drinking plenty of water before, during, and after your workout.
  • Include dynamic stretches for your upper and lower body as part of your warm-up routine.
  • Listen to your body and rest when needed to prevent overexertion and reduce the risk of injury.
  • Incorporate a variety of exercises and training methods to keep your workouts challenging and prevent plateaus.
  • Fuel your body with a balanced diet that includes lean proteins, whole grains, and plenty of fruits and vegetables.

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