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Full body

Sprint Start

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

Level: IntermediateEquipment: BodyweightUnilateral: one arm or leg at a time

How to do it

  1. Stand at the line in a split stance, stronger leg forward, feet hip-width.
  2. Lean forward from the ankles with the weight on the front foot and the opposite arm forward.
  3. Explode off both feet, driving the rear knee forward and punching the arms.
  4. Take short, powerful steps, keeping the forward lean for the first 5 to 10 meters.
  5. Rise gradually to upright running, then slow down, walk back and rest fully.

Tips

  • Push the ground away behind you, as if pushing a heavy sled.
  • Keep the first steps under or slightly behind the hips.

Common mistakes

  • Popping upright on the first step.
  • Taking a long first step that lands in front of the body.
  • Swinging the arms across the body.

Muscles worked by the Sprint Start

  • 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.

Sprint Start alternatives

Different equipment

Easier

Similar exercises

Frequently asked questions

What muscles does the Sprint Start 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 Sprint Start good for beginners?

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

What is a good alternative to the Sprint Start?

For example the Hill Sprint, Sprint 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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