Squat sprawl

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.


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


Squat sprawl Instructions

Squat sprawl muscle diagram