Sprinter Lunge

A lunge that finishes by driving the trailing knee up and through into a sprinter's stance. It links the lunge pattern to the running stride, which is why it earns its place in a hybrid session.

Standard: A valid rep lowers into a lunge with the rear knee close to the floor, then stands and drives that same knee up to hip height before stepping back into the next rep.

How to do the Sprinter Lunge

1. Step back into a lunge and lower until the rear knee is just off the floor.
2. Keep the torso tall and the front shin close to vertical.
3. Drive hard through the front foot to stand.
4. Carry the rear knee up and through to hip height, arms swinging as if running.
5. Step straight back into the next lunge on the same side, or alternate as prescribed.

Common faults

• Skipping the knee drive, which turns it into a plain reverse lunge.
• Leaning back to get the knee up rather than driving from the hip.
• A stance too short, so the front knee travels far past the toes.
• Rushing so the lunge never reaches depth.

Scaling & progressions

• Do reverse lunges first and add the knee drive when balance allows.
• Hold a wall or rig lightly during the drive phase.
• Reduce the depth to what you can control on one leg.
• Slow the whole thing down and pause at the top of the knee drive.