Sprints
Primary
Cardio
Secondary
Quadriceps, Hamstrings, Glutes
Equipment
None
Difficulty
Intermediate
Type
Hinge
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An isolation exercise that lets you focus on one muscle group, the Sprints targets your cardio through a hip hinge movement pattern. Use for speed development, fat loss, or HIIT training.
Everything You Need to Know About the Sprints
The Sprints is a intermediate difficulty exercise that targets your Quadriceps and Hamstrings and Glutes. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for speed development, fat loss, or HIIT training. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced athletes. Requires good base fitness. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Sprints
Primary
Secondary
Stabilizers
Sprints form guide
- 1
Start in athletic stance or starting position.
- 2
Drive forward with powerful arm and leg action.
- 3
Sprint at maximum effort for designated distance.
- 4
Gradually decelerate at the end.
- 5
Walk back and fully recover before next rep.
What are the best tips for the Sprints?
Drive arms aggressively in opposition to legs.
Stay on balls of feet.
Lean slightly forward during acceleration.
Allow full recovery between sprints.
What are common Sprints mistakes to avoid?
Not warming up adequately.
Hip hinge movements like the Sprints demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Quadriceps control the movement.
Insufficient recovery between reps.
Hip hinge movements like the Sprints demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Quadriceps control the movement.
Poor arm action for optimal results.
Hip hinge movements like the Sprints demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Quadriceps control the movement.
Decelerating too abruptly.
Hip hinge movements like the Sprints demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Quadriceps control the movement.
Is the Sprints right for you?
Intermediate to advanced athletes. Requires good base fitness.
How to Program the Sprints
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 6-10 sprints of 30-50 yards. Rest 60-90 seconds between.
What are good alternatives to the Sprints?
Hill Sprints
Assault Bike
Rowing Machine Intervals
Other Variations
- Flying Sprints
- Resisted Sprints
- Hill Sprints
- Sled Push Sprints
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Sprints — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Warm up thoroughly.
- Progress distance gradually.
- Use proper footwear.