About this exercise
A high-intensity sprint performed from an upright standing start. The exercise develops explosive speed, leg power, and cardiovascular capacity by driving the legs through a full sprinting stride over a set distance or time.
Standing Sprint
Step by step instructions, muscle activation and variants for the Standing Sprint.
MediumGlutesQuadriceps
How to Perform
- Stand tall with feet hip-width apart and arms relaxed at your sides
- Drive one knee forward as you push off the opposite foot explosively
- Pump your arms vigorously in opposition to your legs
- Maintain an upright, slightly forward-leaning torso throughout
- Drive your feet into the ground with each stride, maximising speed
- Continue sprinting for the designated distance or time interval
- Decelerate gradually at the end — never stop abruptly
Muscle Activation
Primary
GlutesQuadricepsHamstrings
Secondary
CalvesCoreCardio
Common Mistakes
Common mistakes content is coming soon.
About the Standing Sprint
The Standing Sprint 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.
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