Is sprinting a good lower body workout? | Exercise.com

Is sprinting a good lower body workout?

Tyler Spraul is the director of UX and the head trainer for Exercise.com. He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life. He has been featured in Shape, Healthline, HuffPost, Women's...

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UPDATED: Aug 25, 2020

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  • A sprint is a short run, such as a 440-yard dash outdoors, but it can also be held indoors on a track, which is typically measured for 60 meters.
  • In addition to toning your legs, sprinting helps firm your buttocks.
  • Sprinting is actually anaerobic because it is a highly intensive form of exercise that occurs over a very short period of time.

Sprinting is one exercise that can be done as part of a good lower body workout.

A sprint is a short run, such as a 440-yard dash outdoors, but it can also be held indoors on a track, which is typically measured for 60 meters.

The basic technique for sprinting is somewhat different than the methods used by long-distance runners.

In addition to athletic endurance, sprinting requires lower body strength and strong cardio fitness.

Even if you are not planning on sprinting professionally or for fun, sprinting is a good lower body workout. Sign up for a PRO plan today for access to a wide range of lower body workouts that can complement your sprint training.

How Does Sprinting Help You Get a Good Lower Body Workout?

It may seem obvious that your entire lower body is needed when you are sprinting. However, your upper body also needs to be in shape and proportionate to your lower body. Your arms can be very beneficial in helping propel you forward.

In addition to toning your legs, sprinting helps firm your buttocks (gluteus maximus). By adding sprinting to your routine you can get a good lower body workout that incorporates your

  • Adductors
  • Abductors
  • Quadriceps
  • Hamstrings
  • Calves

The most important muscles used in sprinting are the quads, the hamstring, and the gluteus maximus.

Sprinting does more than just help tone your lower body, it helps burn fat. If you are looking for a quicker weight loss routine, then sprinting can help you accomplish that faster than jogging. That is because sprinting is an anaerobic exercise (as explained further below), and with anaerobic exercise, you can continue to burn calories for hours afterward.

Therefore, although you burn fewer calories sprinting than you would in long-distance running or another aerobic exercise, since you continue to burn calories after your workout you can actually lose weight faster.

If you are interested in sprinting, then it is important to understand the cardio fitness aspect of it as well. Sprinting is actually anaerobic because it is a highly intensive form of exercise that occurs over a very short period of time.

When you are sprinting you have a deficiency of oxygen, making this an anaerobic exercise. Anaerobic exercise, such as strength training, is the best exercise you can do for building muscles. However, sprinting also provides benefits to your heart and lungs.

Other benefits of anaerobic exercise include the release of lactic acid, which releases fatty acids for consumption, and an increase in metabolism. When your metabolism is higher you naturally burn more calories.

Another benefit of sprinting is the use of plyometrics. Plyometric exercise uses fast and powerful (explosive) motion that combines eccentric and concentric contractions of your muscles. This type of exercise, such as skipping or squat jumps, targets the nervous system to improve its performance, which in turn helps improve the performance of sprinting and other activities.

Plyometric exercise is not safe for everyone and should only be performed with a doctor’s consent if you have any concerns. Having a professional trainer is also advised to reduce your risk of injury.

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What Is the Proper Way to Sprint for a Good Lower Body Workout?

There are several elements involved in the proper technique of sprinting. Basically it is important to keep your head up, your knees up, and your toes up. At the onset of sprinting, you will be hunched over. However, as you accelerate you need to straighten out your body long and tall. Your body should be over your landing foot every time.

Your foot should make a circle as it comes up to your buttocks, moves forward past your knee, and then lands back down on the ground. It is important to keep your toes pointing upward so that your calves are contracted and triggered to run.

Other Than Sprinting, What Exercises Are Good for a Lower Body Workout?

In addition to sprinting, there are several exercises that are good for a lower body workout. They include the:

There are different ways to perform each of these exercises and different tools may be used for each one as well.

The more variety you get doing an exercise the stronger your muscles will develop. Incorporate as many variations of these exercises as you can when working on your lower body. Sprinting is something that you need to work your way toward.

To work your way towards a better sprint, sign up for a PRO plan today.

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