Surfer sprawl

The surfer sprawl is an explosive bodyweight exercise that targets multiple muscle groups across the upper and lower body. It is similar to a burpee, but instead of jumping at the top, you end in a "surfer position," alternating sides with each rep. It can be performed for time or reps in any fat-loss or athleticism-focused circuit or workout. The surfer position offers a unique way to challenge the body by staying in a low position rather than standing up after the plank.


  1. Builds muscular endurance and strength in the lower and upper body
  2. Extra coordination challenge beyond traditional sprawls
  3. Cardiovascular challenge that also builds explosiveness, balance, and coordination
  4. Requires no equipment
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Surfer sprawl Images

Surfer sprawl Instructions

Surfer sprawl muscle diagram