Build Leg Strength with Squat Sprinters

Squat Sprinters

Rep Range

Time Based

Hints

Stand with feet shoulder-width apart, toes pointed out diagonally. Keep elbows bent with forearms straight out in front for balance. Initiate a squat. As you rise from the squat, deliver a diagonal knee with one leg, simultaneously lowering your hands slightly. Return the knee and hands to their starting positions. Upon the next squat ascent, switch to the other leg. Repeat this alternating process, ensuring fluid transitions between each squat and knee drive. Your hands aid in balance and rhythm, and it's essential to keep the core engaged throughout for stability.

Common Mistakes

Losing balance can occur if weight isn't evenly distributed across the feet during the squat or knee drive. Ensure a deep engagement in each squat, avoiding shallow movements. When driving the knee, avoid forceful swings; keep the motion controlled.

Breathing

Inhale during the squat descent and exhale powerfully as you rise and drive one knee upwards. This rhythmic breathing supports the movement and oxygenates muscles.

Muscle Focus

Primary Focus Area

Cardiovascular System

Secondary Focus Area

Lower Body, Core, Shoulders, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae