Want More Speed? The Key Muscles Every Elite Sprinter Builds for Performance
What Makes an Elite Sprinter?
When most people hear the word sprinter, they think of someone who’s naturally fast. But in sports science, the word elite has a very specific meaning. To be considered elite, an athlete must consistently perform at the international standard — for example, running under 10.25 seconds in the 100 meters. That’s not just quick; that’s world-class speed.
A recent study compared three groups of men: elite sprinters, sub-elite sprinters, and untrained controls. The elite group averaged just over 10.10 seconds in the 100 meters, while the sub-elite athletes clocked around 10.80 seconds. To uncover what separates these athletes, researchers used MRI scans to analyze muscle size in 23 different lower-body muscles and tested the strength of five major muscle groups.
What they found is revealing: it’s not just about having more muscle overall — though elite sprinters did carry about 24% more lower-body muscle than sub-elites. The real difference comes down to which muscles are bigger and how those muscles support the explosive mechanics of sprinting. In other words, the blueprint of an elite sprinter’s body isn’t random — it’s highly specific and fine-tuned for speed.
The Role of Muscle Volume in Sprinting
If you’ve ever watched a 100-meter final, you’ve probably noticed that sprinters look different. Their legs are thick, powerful, and built like coiled springs. Science now confirms that this isn’t just for show — muscle volume is one of the biggest predictors of sprinting success.
In the study, elite sprinters carried 48% more lower-body muscle than untrained men and about 24% more than sub-elite sprinters. But here’s the catch: the extra muscle wasn’t evenly spread out. The biggest differences showed up in the hip extensors, hip flexors, and knee flexors — the muscle groups most responsible for driving power into the ground and swinging the legs through at lightning speed.
This is where muscle volume proves more valuable than pure strength. While both elite and sub-elite sprinters were stronger than non-sprinters, strength alone didn’t separate the good from the great. Instead, it was the amount of muscle in the right places that explained faster sprint times. In fact, the hip extensors alone accounted for nearly half of the variance in sprint performance among sprinters.
The takeaway: being lean and strong isn’t enough. At the elite level, athletes need targeted muscular development, especially in the hips and upper legs, to unlock the speed that sets them apart from the competition.
The Key Muscles That Drive Speed
When it comes to sprinting, not all muscles are created equal. The research showed that what really sets elite sprinters apart is the size of specific muscles that power explosive hip and leg movement.
1. Gluteus Maximus – The Powerhouse
The glutes aren’t just for show — they’re the single most important muscle for sprint performance. Elite sprinters had 45% larger gluteus maximus muscles than sub-elites, and this one muscle alone explained up to 44% of the difference in sprint times. Its role? Driving the hip backward during the push-off phase to generate massive propulsive force.
2. Tensor Fasciae Latae (TFL) – The Stabilizer
Often overlooked in training, the TFL was 57% bigger in elites. This muscle supports hip flexion and stabilization during the swing phase, helping sprinters snap their legs forward faster while maintaining balance at top speed.
3. Sartorius – The Swing Accelerator
The longest muscle in the body also happens to be critical for sprinting. In elite sprinters, it was 47% larger than in sub-elites. Because the sartorius flexes both the hip and knee, it helps transition the leg from pushing off the ground to driving forward through the air — a key element in stride frequency.
4. Supporting Cast – Hamstrings and Quads
Other muscles, like the hamstrings (especially the semitendinosus and biceps femoris long head) and parts of the quadriceps (vastus medialis and intermedius), also showed significant growth in elite sprinters. These muscles provide the stability and explosive force needed to maintain acceleration and speed over the full 100 meters.
The big picture? Elite sprinting isn’t just about having “strong legs.” It’s about having disproportionately large and powerful muscles in very specific areas — with the glutes, hip flexors, and hamstrings leading the charge.
Strength vs. Speed – The Surprising Findings
It seems obvious: stronger legs should make you faster. But the science tells a more complicated story. While both elite and sub-elite sprinters were stronger than untrained men, strength alone did not separate the fastest sprinters from the rest.
In the lab, researchers tested the isometric strength of five major lower-body muscle groups — hips, knees, and ankles. Elite sprinters showed higher absolute and relative torque than controls, especially in the hip flexors, hip extensors, and knee flexors. Yet when elite sprinters were compared directly to sub-elites, there were no meaningful strength differences.
Even more surprising, the data showed that one measure — knee extensor strength relative to body mass — was actually linked to slower sprint times. In other words, athletes who were strongest in this test weren’t necessarily the fastest on the track.
The message here is clear: sprint performance is less about how much static force a muscle can generate, and more about how effectively those muscles produce explosive, sprint-specific power. Sprinting isn’t about grinding out heavy lifts — it’s about applying force quickly, at the right angle, and in perfect rhythm with every stride.
Training Implications
So what does all this mean for athletes and coaches? The study makes one thing crystal clear: building speed isn’t just about lifting heavier weights — it’s about developing the right muscles in the right way.
The biggest differences between elite and sub-elite sprinters were found in the hip extensors (glutes and hamstrings), hip flexors, and knee flexors. That means sprinters should prioritize training that builds size and power in these areas. For example:
Glutes and Hamstrings: Hip thrusts, Romanian deadlifts, and resisted sprinting to strengthen hip extension and propulsion.
Hip Flexors: High-knee drills, resisted band marches, and sprints to improve swing speed.
Knee Flexors: Nordic hamstring curls and single-leg hamstring bridges to enhance both strength and resilience.
Another key takeaway is that absolute muscle volume matters more than isolated strength numbers. Elite sprinters weren’t necessarily stronger in static lab tests than sub-elites, but they had more muscle mass where it counts. This suggests that a combination of sprint-specific training (maximal sprints, resisted sprints, overspeed work) and targeted hypertrophy for critical muscles is the formula for long-term development.
Finally, sprinting itself remains the most powerful training tool. Years of consistent sprint practice appear to reshape these key muscles, reinforcing the idea that nothing replaces the specificity of the sport.
Elite sprinting isn’t just about muscles — it’s the ultimate combination of biology, biomechanics, and years of focused training. The study shows that certain muscles, especially the gluteus maximus and hip extensors, play an outsized role in sprint performance. But speed at the highest level also depends on technique, coordination, and even psychological factors like confidence and composure under pressure.
What’s remarkable is how much muscle morphology explains about sprinting success. The gluteus maximus alone accounted for more than 40% of the differences in sprint times between athletes. Considering that sprinting is influenced by countless variables — from stride mechanics to reaction time — this number is huge. It shows that building the right kind of muscle really can tilt the playing field.
There’s also an evolutionary perspective: the gluteus maximus is the largest muscle in the human body, and studies like this suggest one reason why. It likely evolved to give humans the ability to run powerfully — whether for survival in the past or for competition today.
In the end, the science reinforces a simple truth: elite speed is built on a foundation of targeted muscular development, refined technique, and years of discipline. Natural talent may set the stage, but it’s how athletes train and adapt that determines who breaks through to world-class performance.
Final Takeaway
Elite sprinting is often seen as a gift — something only a few are “born with.” But science shows it’s more than genetics. The fastest athletes in the world build their speed on a foundation of targeted muscle development, especially in the glutes, hip extensors, and hamstrings. These muscles don’t just add bulk — they provide the power and efficiency that separate elite sprinters from everyone else.
The surprising part? Pure strength alone doesn’t guarantee faster times. It’s about muscle volume in the right places, combined with sprint-specific training that teaches athletes to apply force quickly, efficiently, and with precision.
For athletes and coaches, the lesson is clear: if you want to sprint faster, train smarter. Focus on the muscles that matter most, reinforce them with consistent sprint practice, and remember that speed is a skill as much as it is a physical trait.
Whether you’re chasing a personal best or coaching the next generation of sprinters, the blueprint for elite speed is now clearer than ever. The science is in — and the path to faster sprinting is built, muscle by muscle, stride by stride.
