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Upper Legs · Body Weight
Alternate Sprinter Lunge
Alternate Sprinter Lunge is an intermediate compound yoga exercise that works the quads (upper legs), with the hip flexors and calves assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds per side, and it burns about 3.7 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Quadriceps · quadriceps femoris
- Glutes · gluteus maximus, gluteus mideus
- Hamstrings · biceps femoris, semitendinosus, semimembranosus
Secondary muscles
- Hip Flexors · iliopsoas
- Calves · gastrocnemius, soleus
How to do Alternate Sprinter Lunge
- Stand with your feet hip-width apart.
- Lunge back with your right leg, bending both knees to lower your body into a lunge position while reaching your hands towards your left foot.
- Push off your right foot to return to the starting position.
- Lunge back with your left leg, reaching your hands towards your right foot. Continue alternating sides.
Form tips
- Keep your core engaged to maintain balance and stability throughout the exercise.
- Ensure your front knee does not extend past your toes to avoid strain on your knee joint.
- Perform the movement slowly and with control to maximize muscle activation and prevent injury.
Alternate Sprinter Lunge alternatives
More quads exercises
Alternate Sprinter Lunge FAQ
What muscles does Alternate Sprinter Lunge work?
Alternate Sprinter Lunge mainly works the quads in the upper legs (quadriceps femoris, gluteus maximus, gluteus mideus and biceps femoris). The hip flexors and calves work as secondary muscles.
What equipment do you need for Alternate Sprinter Lunge?
None. Alternate Sprinter Lunge is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Alternate Sprinter Lunge should I do?
Start with 2-3 sets of 30-60-second holds per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Alternate Sprinter Lunge good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Alternate Sprinter Lunge burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Alternate Sprinter Lunge?
Other exercises for the quads include Kettlebell Reverse Lunge, Dumbbell Static Lunge, Plate Deficit Lunge and Dumbbell Curtsy Lunge.
For developers
Use Alternate Sprinter Lunge in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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