← Back to Library Schematic — Sprinter Lunge
Sprinter Lunge
Both Repertoire Intermediate Sports ConditioningHip & Posterior Chain
Dynamic single-leg lunge pattern challenging hip power, glute activation, and trunk control.
⚠️ Clinical Contraindications
- Knee Issues: Dynamic lunges load the front knee; keep it tracking over the second toe and limit depth.
- Low Back Pain: Keep the hips square and the spine tall; stop if the back aches.
Apparatus Setup
Reformer
Spring Tension 1 Yellow or 1 Green Spring
Footbar Position Medium
Headrest Down
Target Muscles
Transverse Abdominis (Secondary)Quadriceps (Primary)Hamstrings (Secondary)Gluteus Maximus (Primary)
Setup Instructions
Stand facing away from the footbar in a staggered stance with one foot on the carriage.
Execution Instructions
Press the carriage away and pull back, alternating legs, keeping the spine tall and the hips square.
Teaching Cues
Control
"Press through the heel to drive the carriage away with power."
Alignment
"Keep the hips square and the spine tall."
Breath
"Exhale as the carriage presses away."
Modifications & Progressions
Slower Tempo (Regression)
Slow the press and shorten the range until the hips stay square.
Lighter Spring (Progression)
Lighten the spring and quicken the tempo for more power.
Knee-Safe Reduced Depth (Injury Modification)
Reduce the lunge depth to keep the front knee stacked over the ankle.