Sprints

A compound exercise for the quads and hamstrings, with help from the glutes, calves. Equipment: no equipment.

Orbit

Drag to rotate

WorksQuadsHamstringsGlutesCalves

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Warm up first, then mark out 20 to 40 metres.
Run all out with a strong arm drive
Walk back slowly to recover

Muscles worked

Sprints: 3D figure mid-rep with the quads and hamstrings highlighted

Quads · main
Hamstrings · main
Glutes
Calves

Equipment

None. You can do it anywhere. See more exercises by equipment.

Alternatives

Exercises that train the same main muscles. See all sprints alternatives.

Treadmill sprintsTreadmill
Backward sled dragSled
Bike sprintsExercise bike
CyclingNo equipment
In-and-out squat jumpsNo equipment
Stationary bikeExercise bike

More quads exercises

Trap bar deadliftTrap bar
Back squatBarbell and Squat rack
Front squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine
Hack squatHack squat machine

Put the sprints in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

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