Hi, I'm Lia Montelongo. And this is lunges and straight leg deadlifts for sprinters. Lunges are deadlifts are great exercises and they will not bulk up your muscles. Especially if you're sprinter and you do them the right way. The best way to do these exercises, is using light weight and high repetitions, which will help actually lengthen the muscle and give you more flexibility. The first exercise we're going to do is a lunge. Start with your legs just hip distance apart. Bring one foot forward and one foot back. Keep the hips as squared as possible. Bend at the knees slowly with control, down toward the ground. Hold for a beat and slowly with control, come back up to standing. You're going to repeat this up to 10 times. Stand back to center and switch legs. The next exercise I'm going to show you is a straight leg deadlift. This exercise, you want to be extremely cautious of the lower back and also the hamstrings. Make sure that you pick a weight that you can control as you lower the body down. You're going to start with your legs just hip width distance apart, grab a weight at the hips or a dumbbell. And slowly with control, lower down to those toes. Keep the knees soft, with the legs as straight as possible. Hold for a beat and slowly with control, engage through the glutes and the hamstrings. And lift yourself back, up to standing. You're going to lower down and repeat up to 10 times.