Wind Sprints
Wind Sprints is a conditioning and strength - hanging knee run exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Iliopsoas, Forearm gripping muscles, Serratus anterior
- Exercise type
- Conditioning and strength - hanging knee run
Exercise technique
- Bar
Take a full overhand grip on a fixed bar.
- Hang
Extend arms and legs and stop swinging.
- Torso
Support the shoulder girdle under control and keep ribs contained.
- First knee
Raise one knee toward the torso quickly but under control.
- Switch
Raise the opposite knee as the first leg lowers.
- Rhythm
Keep the torso steady while alternating legs in a running pattern.
- Finish
Slow down before grip or swing control fails and place your feet on a step.
Key technique points
- Do not confuse this with ground sprinting.
- Choose knee height according to torso control.
- Do not kick backward.
- Do not hang passively from your shoulders.
- Maintain rhythm without swinging.
- Breathe regularly.
Common mistakes
Swinging the torso
Do not turn rapid knee changes into a hip pendulum.
Swinging the legs
Do not gain backward momentum before drawing the knee up.
Exhausting the grip
Do not continue rapid repetitions while hands slip.
Arching the lower back
Do not let the pelvis tip forward with the descending leg.
Releasing the shoulders
Do not expose the shoulder girdle to sudden pulls during the running rhythm.
Excessive acceleration
Do not increase pace after knee control and breathing rhythm deteriorate.
Frequently asked questions
Wind Sprints: why is “Swinging the torso” a mistake?
Do not turn rapid knee changes into a hip pendulum.
Wind Sprints: why is “Swinging the legs” a mistake?
Do not gain backward momentum before drawing the knee up.
Wind Sprints: why is “Exhausting the grip” a mistake?
Do not continue rapid repetitions while hands slip.
Wind Sprints: why is “Arching the lower back” a mistake?
Do not let the pelvis tip forward with the descending leg.
Wind Sprints: why is “Releasing the shoulders” a mistake?
Do not expose the shoulder girdle to sudden pulls during the running rhythm.
Wind Sprints: why is “Excessive acceleration” a mistake?
Do not increase pace after knee control and breathing rhythm deteriorate.
What should I focus on when doing Wind Sprints?
Do not confuse this with ground sprinting. Choose knee height according to torso control. Do not kick backward. Do not hang passively from your shoulders. Maintain rhythm without swinging. Breathe regularly.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Cable Crunch
- Captain's Chair Knee Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.