Explosive Sprinter's Lunge Stand tall with your feet hip-width apart. Step your right foot back a few feet into a lunge position. Push through your left foot to explosively jump into the air, driving your right knee toward your chest. Land with a soft knee, and step back immediately into another lunge. Repeat on the same side for 20 seconds, then switch to the other leg for the final 20 seconds. Rest for 10 seconds. Image Source: POPSUGAR Studios