Wind Sprints
A beginner compound strength exercise that works the abs, needing no equipment.
Starting position
End position
How to Do Wind Sprints
- Hang from a pull-up bar using a pronated grip. Your arms and legs should be extended. This will be your starting position.
- Begin by quickly raising one knee as high as you can. Do not swing your body or your legs. 3
- Immediately reverse the motion, returning that leg to the starting position. Simultaneously raise the opposite knee as high as possible.
- Continue alternating between legs until the set is complete.
Muscles Worked
Alternatives to Wind Sprints
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Barbell Side Bend
A beginner isolation strength exercise that works the abs, using a barbell.
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2
Bosu Ball Cable Crunch With Side Bends
A beginner isolation strength exercise that works the abs, using a cable machine.
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3
Cable Crunch
A beginner isolation strength exercise that works the abs, using a cable machine.
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4
Cable Judo Flip
A beginner compound strength exercise that works the abs, using a cable machine.
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5
Cable Reverse Crunch
A beginner isolation strength exercise that works the abs, using a cable machine.
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6
Cable Russian Twists
A beginner compound strength exercise that works the abs, using a cable machine.
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7
Cable Seated Crunch
A beginner isolation strength exercise that works the abs, using a cable machine.
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8
Crunches
Crunches are a classic abdominal exercise that isolates the rectus abdominis. When performed correctly, they're an effective way to build core strength and muscular endurance.
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9
Dumbbell Side Bend
A beginner isolation strength exercise that works the abs, using dumbbells.
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10
Exercise Ball Crunch
A beginner isolation strength exercise that works the abs, using an exercise ball.
Frequently Asked Questions
What muscles do wind sprints work?
Wind Sprints primarily works the abs.
What equipment do I need for wind sprints?
None. Wind Sprints is a bodyweight movement you can do anywhere you have floor space.
Wind Sprints: is it suitable for beginners?
Yes. Wind Sprints is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of wind sprints?
Barbell Side Bend, Bosu Ball Cable Crunch With Side Bends, Cable Crunch train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my wind sprints reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; wind sprints can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Wind Sprints with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.