HIITIntermediate
Sprawl
A wrestling-derived drill where you drop quickly to the floor, shoot the legs back so the hips sink low, then pop back up. Builds reactive conditioning.
Primary muscles
- Hip Flexors
- Abs (Rectus Abdominis)
- Quadriceps
- Cardiovascular System
Secondary muscles
- Front Delts
- Chest (Pectoralis Major)
- Glutes (Gluteus Maximus)
- Lower Back (Erector Spinae)
- Sets
- 3–5
- Reps
- 8–15
- Rest
- 30–60s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.