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Cardio

Hill Sprint

The Hill Sprint is a plyometric exercise with no equipment for your conditioning. Share of the load in the Zulta muscle model: gluteus maximus 15%, hamstrings (biceps femoris) 13% and quads (vastus lateralis) 13%.

Also known as: incline sprint

Level: IntermediateEquipment: No equipmentUnilateral: one arm or leg at a time

How to do it

  1. Find a moderate hill with 20 to 40 meters of even surface and warm up well first.
  2. Start at the bottom in a split stance with a forward lean.
  3. Sprint up the hill, driving the knees forward and pumping the arms hard.
  4. Land on the balls of the feet under the hips with short, powerful steps.
  5. Sprint for 8 to 15 seconds, then walk back down and rest fully before the next rep.

Tips

  • Lean into the hill from the ankles, not by bending at the waist.
  • Keep the head up and eyes on the top of the hill.

Common mistakes

  • Bending forward at the hips so the stride shortens.
  • Cutting the rest short so the sprints turn into jogs.
  • Reaching the feet out in front of the body.

Muscles worked by the Hill Sprint

  • Gluteus maximus Primary15%
  • Hamstrings (biceps femoris) Primary13%
  • Quads (vastus lateralis) Primary13%
  • Calves (gastrocnemius) Primary11%
  • Quads (vastus medialis) Secondary9%
  • Calves (soleus) Primary9%
  • Quads (rectus femoris) Secondary8%
  • Hip flexors Secondary8%
  • Hamstrings (semitendinosus/-membranosus) Secondary6%
  • Gluteus medius Minor4%
  • Tibialis anterior Stabilizer2%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

At top speed the hamstrings and hip flexors work hardest. Gait: glutes and quads absorb and extend at each stance, the calves push off, the hamstrings and hip flexors swing the leg.

Hill Sprint alternatives

Same equipment

Different equipment

Easier

Similar exercises

Frequently asked questions

What muscles does the Hill Sprint work?

Mainly the gluteus maximus, hamstrings (biceps femoris), quads (vastus lateralis), calves (gastrocnemius) and calves (soleus). The quads (vastus medialis), quads (rectus femoris), hip flexors and hamstrings (semitendinosus/-membranosus) assist.

Is the Hill Sprint good for beginners?

The Hill Sprint is rated intermediate. If you are new, learn the Butt Kicks first and build up from there.

What is a good alternative to the Hill Sprint?

For example the Sprint, Sprint Start and Agility Ladder In and Out. They train mostly the same muscles, some with different equipment.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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