Sprinting

Quads, Glutes, Hamstrings, CalvesBodyweight

Sprinting means running at maximum speed over short distances. It builds explosive leg drive, working your glutes, quads, hamstrings, and calves while testing dynamic balance.

How to do it

1Lean your torso slightly forward and place your lead leg in front.

2Push off your back leg and drive your opposite knee forward aggressively.

3Drive yourself forward with power, landing on the balls of your feet.

4Pump your arms vigorously with elbows bent, matching your leg rhythm.

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

Common mistakes

Heel-striking at top speed, sending harsh impact forces into your leg joints.

Stopping abruptly at the finish line, increasing hamstring pull risks.

Tilting your head back, throwing off your rhythm and straining your neck.

Breathing

Breathe deeply and rhythmically through your nose and mouth without holding your breath.

Make it harder or easier

To make it easier, run at 70–80% of your max effort.

To make it harder, perform sprint repeats 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.