Southpaw sprawl

The southpaw sprawl is a full-body movement that combines elements of a single-arm plank and a sprawl. It also has a rotational component, with a jumping leg-cross and torso twist in a single-arm plank position. It is a challenging move that trains balance, core strength, and many muscle groups, making it work well in a time-efficient bodyweight circuit workout.


  1. Serious challenge to the supporting shoulder muscles
  2. Increases core strength and stability while lower body moves
  3. Great for added variety to high-intensity training
  4. Serious cardiovascular challenge and calorie burn

Southpaw sprawl Images


Southpaw sprawl Instructions

Southpaw sprawl muscle diagram
  1. Begin in a standing position with your chest up and your feet hip-width apart. This will be your starting position.
  2. Bend at the knees and hips, placing one hand on the ground and jumping your feet out slightly wider than hip-distance apart.
  3. Keeping your one hand on the ground, quickly cross your feet, then jump them back out before jumping into a wide squat.
  4. Jump back up to the starting position and repeat with the other arm. Make sure to alternate arms each rep.