Zirv Fitness
Strength exercise

Sprawl

How to do it

  1. Start standing with feet shoulder-width apart and hands ready in front of the chest.
  2. Drop the hips back and down, planting both hands on the floor as you kick the feet back into a plank position.
  3. Brace the core hard as the body lands flat, chest and hips close to the floor.
  4. Drive the feet back underneath the hips and push through the quadriceps to return to standing.
  5. Exhale forcefully as you snap back up to the starting position, keeping the motion continuous.
  6. Keep the core tight throughout the drop to prevent the lower back from sagging on the floor.

Muscles worked

CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

Related Core exercises

Atlas Stone LiftAtlas Stone LoadAxle Clean and PressBand Front SquatBarbell CleanBarbell Clean and Jerk
Type
Strength
Primary muscles
Core, Quadriceps
Measured in
Reps and weight