Step by step instructions, muscle activation and variants for the Alternate Sprinter Lunge.
The Alternate Sprinter Lunge is a dynamic lower-body exercise that mimics the explosive drive phase of sprinting. You alternate between deep forward lunge positions with a powerful knee-drive upward, training the quads, glutes, and hip flexors while elevating the heart rate.
The Alternate Sprinter Lunge is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
