How to do a Sprawl
- Stand with feet slightly wider than hip-width.
- Drop your hands to the floor and kick both feet back into a high plank.
- Keep your core tight so your hips do not sag.
- Snap the feet forward into a wide, low squat.
- Stand tall and immediately flow into the next rep.
Keep in mind
- Drop the hands down first, then kick the feet back.
- Reach a full plank with the hips down before you come back.
- Snap the feet forward into a wide squat, not a narrow one.
- Stand tall to finish every rep.
Common mistakes
- Letting the hips slam down in the plank — control the drop.
- Feet landing too narrow to stand up from — snap them out wide.
- Rounding the back on the way up — chest up and drive with the legs.
Breathing
Breathe out as you sprawl back, in as you come up.
Take care
The fast drop into the plank is where the lower back takes it — keep the core braced and don't let the hips crash.
Easier and harder
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