Wind Sprints

A beginner strength exercise for the abs, done with a pull-up bar.

Movement guide

Wind Sprints

Demand · source-assignedEasy (unreviewed)

Equipment requiredBodyweight + Pull-up bar

Muscle focusAbs

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Wind Sprints demonstrated on the 3D figure

3D demoWind SprintsBeginner · Pull-up bar

Beginner grade (source-assigned).

Harder option

Bicycle crunch demonstrated on the 3D figure

3D demoBicycle crunchIntermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs.

Equipment

Pull-up bar

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

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Ab wheel rollout from the knees demonstrated on the 3D figure

3D demoAb wheel rollout from the kneesAdvanced · An ab wheel

3D demoBird dogBeginner · No equipment

Bird dog, one limb at a time demonstrated on the 3D figure

3D demoBird dog, one limb at a timeBeginner · No equipment

Bodyweight get-up demonstrated on the 3D figure

3D demoBodyweight get-upIntermediate · No equipment

Captain's chair knee raise demonstrated on the 3D figure

3D demoCaptain's chair knee raiseIntermediate · Other / check instructions

Cross-body crunch demonstrated on the 3D figure

3D demoCross-body crunchBeginner · No equipment

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Questions people ask

What muscles does the Wind Sprints work?

Mainly the abs.

What equipment do I need for the Wind Sprints?

Pull-up bar.

Is the Wind Sprints good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Bicycle crunch.

How do I make the Wind Sprints harder?

Progress to the Bicycle crunch, or add load, range or slower lowering once your form is solid.