The squat sprawl is an explosive bodyweight exercise that targets multiple muscle groups across the upper and lower body. It is similar to a burpee, but without a jump at the top and with a bodyweight squat instead. It can be performed for time or reps in any fat-loss or athleticism-focused circuit or workout. The squat adds more emphasis to the quads, glutes, and hamstrings.
Builds muscular endurance and strength in the lower and upper body
Extra challenging to the lower body
Cardiovascular challenge that also builds explosiveness, balance, and coordination