How to do the Sprawl, step by step
- From standing, place your hands in front of your feet.
- Jump your feet back, hips toward the floor.
- Jump your feet back up to your hands.
- Stand up; the rep is done when you're standing.
Common mistakes and how to fix them
- Rounded back as you standlift your chest.
- Hips stay highdrop your hips.
How to scale the Sprawl
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Step your feet back one at a time
- Hands on an elevated surface
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.