Core / Beginner / Compound (multi-joint)

Wind Sprints

An explosive bodyweight exercise for the abs.

At a glance

Primary

Abs

Equipment

Bodyweight

Movement pattern

Single-leg / lunge, Ankle push-off (plantar flexion)

Level

Beginner

Type

Core, Compound (multi-joint), Explosive

How to do it

1. Hang from a pull-up bar using a pronated grip. Your arms and legs should be extended. This will be your starting position.
2. Begin by quickly raising one knee as high as you can. Do not swing your body or your legs. 3
3. Immediately reverse the motion, returning that leg to the starting position. Simultaneously raise the opposite knee as high as possible.
4. Continue alternating between legs until the set is complete.

Common mistakes

• ✗ Sprinting at full speed without a warm-up.

  Why it hurts: Hamstrings are most often strained during maximal sprinting, and cold muscles are less tolerant.

  ✓ Instead: Warm up with easy running, drills and 3–4 build-up runs before any all-out effort.

• ✗ Over-striding with the foot landing far in front.

  Why it hurts: The hamstring is loaded while stretched, which is the typical strain mechanism.

  ✓ Instead: Land with the foot under the hips and think of pushing the ground back, not reaching forward.

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