Full-body conditioning exercise
No equipment needed
Intermediate level
Builds explosive power and cardio fitness
Can be done anywhere
Step 1
Stand with your feet slightly wider than shoulder-width apart, toes pointing slightly outward. Bend at your hips and knees until your thighs are roughly parallel to the floor, keeping your knees tracking over your toes and your back between 45 and 90 degrees to your hips. This is your starting position.
Step 2
Place your hands on the floor between your feet, keeping your spine neutral. Jump both feet back to land in a high plank position, body in a straight line from head to heels, resting on the balls of your feet.
Step 3
Exhale and jump both feet forward to land wider than shoulder-width and slightly outside your hands, toes pointing out. Release your hands from the floor and raise your torso to return to the starting squat position. That's one rep. Repeat for the specified number of reps.
Exercise Benefits
The sprawl is a high-intensity bodyweight exercise that combines the conditioning of a burpee with the power output of a squat jump. It targets your legs, glutes, core and upper body in a single movement while spiking your heart rate, making it a highly efficient exercise for building both strength and cardiovascular fitness. It's a staple in combat sports training and circuit workouts, and a great tool for anyone looking to add intensity to a home or gym session without equipment.
