The sprawl is an explosive bodyweight exercise that targets the core, upper body, and lower body. It is similar to a burpee, but without a jump at the top and with a plank instead of a push-up at the bottom. It can be performed for time or reps in any fat-loss or athleticism-focused circuit or workout.


  1. Builds muscular endurance and strength in the glutes, quads, shoulders, chest, and core
  2. Requires core and lower back strength to keep a neutral spine in the plank position
  3. Cardiovascular challenge that also builds explosiveness, balance, and coordination
  4. Requires no equipment
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Sprawl Images


Sprawl Instructions

Sprawl muscle diagram