Sprawl
Primary
Full Body
Secondary
Core, Shoulders, Hip Flexors
Equipment
None
Difficulty
Beginner
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for combat sports training or conditioning. The Sprawl — a cardio pushing movement — is one of the most effective ways to train your full body, with secondary work on your Shoulders and Quadriceps.
Everything You Need to Know About the Sprawl
The Sprawl is a good for beginners exercise that targets your Core and Hip Flexors. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for combat sports training or conditioning. This timing makes the most of your workout and helps you get better results. Who is this for? All levels, especially combat athletes. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Sprawl — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Sprawl?
- 1
Stand in athletic stance.
- 2
Drop hips back and down while shooting legs back.
- 3
Land with hips close to ground, chest up.
- 4
Immediately drive hips up and jump feet forward.
- 5
Return to standing position.
What are the best tips for the Sprawl?
The sprawl is a defensive wrestling movement.
Keep chest up as you drop.
Land with hips low, not in plank.
Move explosively throughout.
Common Sprawl mistakes
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.
A compromised back position during the Sprawl puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Moving too slowly for optimal results.
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.
Not fully extending on sprawl.
Cutting the range of motion short on the Sprawl means your Core never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Sprawl — who it's best for
All levels, especially combat athletes.
How to Program the Sprawl
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 30-45 seconds.
What are good alternatives to the Sprawl?
Burpee
Squat Thrust
Half Burpee
Other Variations
- Sprawl with Push-Up
- Sprawl to Jump
- Combat Sprawl
- Sprawl and Sprint
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Sprawl — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Learn proper landing position.
- Move explosively.
- Soft landing surface preferred.