Lunge & Squat Sprint

Time
1 min
 
Equipment
None
 
Strength
Stretch
Shoulders
Arms
Chest
Core
Back
Legs

A lower body strength pair focusing on quads, glutes, and hamstrings – ideal for building leg strength and countering hours spent in a chair.

You'll start with squats, working both legs together, then shift into reverse lunges that load one leg at a time. The combination gives your legs two different challenges – bilateral power and single-leg control.

Research shows that pairing bilateral and unilateral leg exercises helps build balanced strength and reduces the risk of compensation patterns that can lead to discomfort or injury over time.
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Exercises

  • Squat

  • Reverse Alternating Lunges