Quadriceps · No equipment
Alternate Sprinter Lunge
Quads exercise with no equipment. Works the quads, glutes and hamstrings.
The same demo you get in the app. Tap any exercise there for its stats and history.
How to do it
Alternate Sprinter Lunge, step by step
- 01
Stand tall with your feet hip width apart and your arms bent at your sides.
- 02
Step one foot back into a deep lunge, dropping your back knee toward the floor.
- 03
Drive your opposite arm forward like a sprinter as you land.
- 04
Push off the front foot to bring your back leg forward and stand tall.
- 05
Repeat on the other side, alternating at a steady pace.
Alternate Sprinter Lunge in Trainlike
Progress in reps, not guesses.
With nothing on the bar, reps are the target. Match your best and the next workout asks for one more.
Fall short and Trainlike eases the reps back instead of the weight, then rebuilds from there. Every verdict opens the receipt behind it.
How verdicts work in the user guide.
Train it, get it graded.
Log the Alternate Sprinter Lunge in Trainlike and every workout comes back with a grade, the evidence, and your next target.
First three workouts free, insights included.
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