Sprint

Quads, Glutes, Hamstrings, CalvesBodyweight

A maximal-effort short-distance run designed to build lower-body power, speed, and conditioning. Actively recruits the quads, glutes, hamstrings, and calves.

How to do it

1Set up in a standing start position with a slight forward lean and knees bent.

2Drive hard off your front leg, taking a fast first stride with high knee drive.

3Accelerate by pumping your arms aggressively alongside your torso in rhythm with your legs.

4Transition to an upright posture as you hit top speed and hold the pace to the finish line.

5Decelerate gradually past the finish line rather than stopping abruptly.

Common mistakes

Standing up upright too early out of the start, cutting your acceleration drive short.

Tensing your neck and shoulder girdle, which restricts fluid movement and causes early fatigue.

Overstriding and landing heavy on your heels in front of your body, creating joint braking forces.

Breathing

Breathe rhythmically, syncing your breath rate with your foot strikes.

Make it harder or easier

To regress, cap your speed at 80–90% or shorten the sprint distance.

To progress, extend the distance or sprint up a slight incline.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.