Wind Sprints
How to do the Wind Sprints with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Abs
,
Body Only
How to do the Wind Sprints
- 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.
Log it, see it on your body.
Every Wind Sprints set you log feeds Ascend's anatomy heatmap, so your abs volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Wind Sprints fits
The Wind Sprints shows up in training built around a specific goal. See how it fits:
More abs exercises
Wind Sprints: common questions
What muscles does the Wind Sprints work?
The Wind Sprints primarily works the Abs.
Is the Wind Sprints suitable for beginners?
Yes. The Wind Sprints is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Wind Sprints?
None. The Wind Sprints is a bodyweight exercise, so you can do it without any equipment.
Is the Wind Sprints a compound or isolation exercise?
The Wind Sprints is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Wind Sprints with correct form?
Hang from a pull-up bar using a pronated grip. Your arms and legs should be extended. This will be your starting position. Follow the full step-by-step above for the complete movement.
Log your Wind Sprints sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |