How to do it
Pump the opposite arm in sync with the driving knee.
- 1
Start in a standing position, feet hip-width apart.
- 2
Step back with one foot into a deep lunge, touching the ground with the opposite hand.
- 3
Explode back up to the starting position, driving the knee of the back leg up towards your chest.
- 4
Alternate legs and repeat the movement in a continuous, fluid motion for the desired number of repetitions.
Expert tip
Drive through the heel of your front foot to return to the starting position and keep your movements explosive to mimic sprinting mechanics.
Common mistakes
- ✕Reaching with the same-side hand to the floor
- ✕Letting the front knee cave inward
- ✕Overstriding the rear foot on the step-back