Sprawl
A wrestling-derived drill where you drop quickly to the floor, shoot the legs back so the hips sink low, then pop back up. Builds reactive conditioning.
Primary muscles
- Hip Flexors
- Abs (Rectus Abdominis)
- Quadriceps
- Cardiovascular System
Secondary muscles
- Front Delts
- Chest (Pectoralis Major)
- Glutes (Gluteus Maximus)
- Lower Back (Erector Spinae)
- Sets
- 3–5
- Reps
- 8–15
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand in an athletic stance with knees bent and hands up.
Drop your hands to the floor and shoot your legs straight back.
Let your hips sink towards the floor with chest up, keeping your arms extended.
Quickly pull your feet back under your hips.
Return to the athletic stance, ready for the next rep.
Breathing: Exhale sharply as you sprawl and breathe in as you return to standing.
Coaching tips
Hips to the floor
Fast back to your feet
Chest up
Common mistakes
Keeping the hips high like a plank
Landing hard on the knees
Moving slowly between phases
Safety notes
Control the drop so your hands take the load before your hips reach the floor.
Skip if hyperextending the lower back causes pain.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.