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Cardio

Sprint

The 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: dash

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

How to do it

  1. Warm up thoroughly with easy running and a few build-up runs.
  2. Start from a split stance with a forward lean.
  3. Accelerate with powerful pushes, letting the body rise gradually over the first 10 to 20 meters.
  4. At top speed run tall, driving the knees up and the arms hard front to back.
  5. Sprint for 6 to 15 seconds, slow down gradually and rest fully before the next rep.

Tips

  • Stay relaxed in the face, shoulders and hands to keep the stride fast.
  • Push the ground back behind you rather than reaching forward.

Common mistakes

  • Standing straight up on the first step.
  • Tensing the shoulders and neck.
  • Stopping abruptly at the finish.

Muscles worked by the 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.

Sprint alternatives

Same equipment

Different equipment

Easier

Similar exercises

Frequently asked questions

What muscles does the 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 Sprint good for beginners?

The 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 Sprint?

For example the Hill 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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