Reps Only exercise

Sprawl form, muscles worked, and workout tracking

The sprawl is a rapid full-body movement borrowed from wrestling in which you drop your hips to the floor and kick your legs back, then explode back to your feet, working the legs, hips, core, and shoulders. Athletes and lifters use it as a burpee alternative for conditioning circuits, developing hip speed, anaerobic capacity, and the defensive shooting reaction used in combat sports.

Sprawl illustration

How to do Sprawl

  1. 1Stand with your feet shoulder-width apart in an athletic stance, knees soft and hands ready in front of your chest.
  2. 2Drop your hands to the floor and kick both legs back explosively, letting your hips sink toward the ground while your chest stays over your hands.
  3. 3Keep your core braced so your lower back does not sag as the hips drop.
  4. 4Snap your feet back underneath you in one motion, landing flat in a low squat.
  5. 5Stand or hop back to the starting stance, exhaling on the effort, and repeat at a steady rhythm without letting your form degrade as you fatigue.

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Track Sprawl in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.