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Split Sprinter Low Lunge

Split Sprinter Low Lunge

The Split Sprinter Low Lunge is a dynamic lower body exercise that targets your quadriceps, glutes, hamstrings, and calves. This exercise is a variation of the traditional lunge, incorporating an explosive movement that mimics the motion of a sprinter exploding out of the starting position. It not only helps to improve lower body strength and power but also enhances balance, coordination, and agility. During the Split Sprinter Low Lunge, you start in a split stance with one foot forward and the other foot behind you, slightly elevated on the ball of the foot. As you lower your body into a lunge position, the front knee should be bent at a 90-degree angle, aligning with your ankle, while the back knee hovers just above the ground. From this position, you forcefully push off the ground, switching the positions of your legs mid-air, and land softly with the opposite leg forward. Repeat this explosive movement in a controlled manner for the desired number of repetitions. To increase the challenge of this exercise, you can incorporate dumbbells, kettlebells, or a weighted vest to add resistance. Alternatively, you can perform the Split Sprinter Low Lunge in a plyometric fashion by explosively jumping as high as you can with each switch of legs. However, it is crucial to maintain proper form and control throughout the exercise to prevent injury. Including the Split Sprinter Low Lunge in your workout routine can help you build lower body strength, improve muscular endurance, and enhance your athletic performance. Like any exercise, it is important to start with lighter weights or modified variations if you are a beginner and gradually progress as you gain strength and stability. As always, listening to your body and using proper form will ensure optimal results while minimizing the risk of injury.


  • Start by standing tall with your feet hip-width apart.
  • Take a big step forward with your right foot and lower your body towards the floor, bending both knees.
  • Make sure your front knee is directly over your ankle and your back knee is hovering just above the ground.
  • Keep your torso upright and engage your core for stability.
  • Push through your front heel to return to the starting position.
  • Repeat the movement on the opposite side, stepping forward with your left foot.
  • Continue alternating sides for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form and alignment throughout the entire movement.
  • Engage your core muscles to stabilize your body during the exercise.
  • Make sure to have a slight forward lean with your upper body to engage your glutes and hamstrings effectively.
  • Keep your chest lifted and shoulders relaxed to avoid unnecessary strain on your upper body.
  • Breathe deeply and exhale as you push off from the lunge position to improve your overall performance.
  • Ensure that your front knee is aligned with your ankle and not extending beyond it to protect your knee joint.
  • Allow your back knee to bend with control, creating a 90-degree angle with your front knee.
  • Focus on driving through your front heel to engage your glutes and propel yourself forward.
  • Maintain a consistent pace and aim to increase your speed gradually as you become more comfortable with the exercise.
  • Remember to warm up properly before attempting the exercise to prevent any potential injuries.


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