Primary
Full Body
Secondary
Core, Shoulders, Hip Flexors
Equipment
None
Difficulty
Beginner
Type
Push
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The sprawl is a defensive wrestling movement that conditions your body to drop quickly from standing to a low position with your hips back. Unlike a burpee, you land with your chest up and hips near the ground, simulating the defensive position used to counter takedowns.
When to use it
Use for combat sports training or high-intensity conditioning.
Who it's for
All levels, especially combat athletes.
The key difference from a burpee is the landing position—your hips should be low and close to the ground with your chest up, not in a plank. Think about shooting your legs back while driving your hips down and back. Move explosively; the sprawl should be fast and reactive.
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Stand in athletic stance.
Drop hips back and down while shooting legs back.
Land with hips close to ground, chest up.
Immediately drive hips up and jump feet forward.
Return to standing position.
The sprawl is a defensive wrestling movement.
Keep chest up as you drop.
Land with hips low, not in plank.
Move explosively throughout.
Use in combat sports training, conditioning circuits, or as a burpee alternative. The sprawl is particularly valuable for wrestlers, MMA fighters, and anyone doing combat conditioning. Can be performed for high reps (15-25) as part of a circuit.
Landing in plank instead of low position.
During any pressing movement like the Sprawl, this mistake reduces how effectively your Core can produce force. Focus on the muscle you're trying to work — if you can't feel your Core driving the movement, something is off.
Chest dropping toward ground.
Changing your back position during the Sprawl can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Moving too slowly instead of explosively.
Rushing through the Sprawl makes it easier to lose position and harder to keep tension on your Core. Slow down enough to control both the lifting and lowering portions of each rep.
Not fully extending on sprawl.
Cutting the range of motion short on the Sprawl can reduce the training stimulus for your Core. Use the largest comfortable range you can control without changing the intended setup.
All levels, especially combat athletes.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 10-12 reps. Rest 30-45 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Sprawl could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Sprawl
The Sprawl primarily targets the Core, Hip Flexors, making it an effective exercise for full-body development. Secondary muscles worked during the Sprawl include Shoulders, Quadriceps, providing additional training stimulus. Stabilizer muscles engaged include Chest, Triceps.
Our library labels Sprawl as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Sprawl. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Sprawl is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Sprawl include: Burpee, Squat Thrust, Half Burpee. These exercises target similar muscle groups as the Sprawl and can be used as substitutes based on your equipment availability, gym setup, or training preferences.