Sprinter Lunge
Alternating floor lunge on the carriage: with the front foot grounded on the floor behind the carriage and the back foot riding the carriage, the legs change over at the top of each rep so the work is continuous rather than held in one stance. The moving counterpart to Sprinter, which stays in the squat on one leg.
- Body
- Reformer
- Movement
Teaching Precautions
Common precautions, not exhaustive. Screen every client and refer when in doubt.
- 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
Target Muscles
Setup Instructions
Stand on the floor behind the carriage facing away from the footbar, the front foot grounded behind you and the back foot on the carriage, hands on the hips, spine tall and hips square.
Execution Instructions
- Exhale to press the carriage away with the back leg as the front knee bends into a lunge; inhale to draw the carriage home and step the feet through to change legs.
- Keep the spine tall and the hips square, and stay low enough that the changeover does not turn into a hop.
Teaching Cues
"Press through the back foot to drive the carriage away, then draw it home under control."
"Keep the hips square and the spine tall — the changeover should not twist the pelvis."
"Exhale to press the carriage away with the back leg, inhale to draw it forward and step through."
Modifications & Progressions
Knee-Safe Reduced Depth (Injury Modification)
Reduce the lunge depth to keep the front knee stacked over the ankle.
Square-Hip Slower Press (Regression)
Slow the press and shorten the range until the hips stay square.
Quicker Power Lunge (Progression)
Lighten the spring and quicken the tempo for more power.
Similar Exercises
Same category, or body position when the category is unique.