Videos
Instructions
- Stand upright with feet shoulder-width apart.
- Drop into a squat position and place your hands on the ground.
- Quickly kick your feet back to enter a plank position.
- Immediately return your feet to the squat position.
- Stand up to return to the starting position.
Technical Tips
- Keep your core tight during the plank to avoid lower back sagging.
- Land softly to reduce joint impact.
- Ensure full foot contact when returning from plank to squat.
Breathing Tips
- Inhale as you drop into the squat.
- Exhale forcefully as you return to standing.
- Maintain steady breathing throughout for endurance.
Medical restrictions
- Lower back pain or herniation
- Wrist injuries
- Knee instability or pain
- Cardiovascular conditions requiring low-intensity activity
The Sprawl is a high-intensity, full-body calisthenic movement designed to elevate heart rate, burn calories, and improve functional strength. Often described as a burpee without the push-up, it combines elements of squatting, jumping, and core engagement, making it a time-efficient cardiovascular exercise. This movement enhances coordination, agility, and muscular endurance by involving multiple joints and muscle groups in a single fluid action. Its simplicity and lack of required equipment make it ideal for bodyweight circuits, HIIT sessions, and at-home workouts. The Sprawl is particularly effective for metabolic conditioning and athletic performance due to its explosive nature. It also supports core stability and lower body strength, while providing a scalable entry point for beginners aiming to build up to more advanced burpee variations.
What muscles does the Sprawl work?
The Sprawl primarily targets the quadriceps, abs, and glutes, while also engaging the shoulders, triceps, and lower back for stability and movement control.
Is the Sprawl good for weight loss?
Yes, the Sprawl is an effective fat-burning exercise because it elevates heart rate quickly and activates large muscle groups, making it ideal for weight loss and conditioning.
How is the Sprawl different from a Burpee?
The Sprawl omits the push-up phase found in a traditional burpee, making it simpler and more accessible while still delivering strong cardio and muscular benefits.
Can beginners do the Sprawl?
Yes, the Sprawl is beginner-friendly as it requires no equipment and can be modified for lower intensity by slowing the movement or reducing range of motion.
How many Sprawls should I do in a workout?
Start with 2 to 3 sets of 10 to 15 repetitions and gradually increase based on your fitness level and workout goals.