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Abs · Bodyweight

Wind Sprints

A compound movement that trains your abs, done using just your bodyweight.

Wind Sprints, starting positionWind Sprints, end position
EquipmentBodyweight
TypeCompound
Push or pullPull
LevelBeginner

Muscles you'll work

Wind Sprints muscles worked, front viewWind Sprints muscles worked, back view
AbsPrimary

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.

More ab exercises

Ab ScissorsAir BikeBicycle CrunchBicycle Crunch Raised Legs
Free · No card required

Log Wind Sprints and watch it climb

Every set you finish decides the next one — heavier, more reps, or hold. You get the number and the reason before you lift it.

  • Free AI plans, no card
  • Every weight has a reason
  • Miss a day, the week re-fits
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The AI writes the plan. The engine keeps coaching every session after that — free.