Alternating Sprawl Kick-Through
One leg threads under the body to kick through to the opposite side
- Level
- Intermediate
- Movement
- Kick through · Plank / front support
- Tracks
- Reps only
Works
Full Body Hamstrings Glutes Abdominals Obliques Shoulders Chest Triceps
How to do it
- Start in a high plank position with hands under shoulders.
- Sprawl both legs back quickly into a low crouch.
- Thread one leg under your body while rotating your hips.
- Kick the threaded leg through to the opposite side.
- Pull the leg back and return to the high plank.
- Repeat the sequence on the other side.
Common mistakes
- Lifting hips too high during the sprawl.
- Failing to fully extend the kicking leg.
- Rotating the torso instead of the hips.
Tips
- Keep your hips low during the sprawl phase.
- Drive the kick through using hamstring contraction.
- Maintain a tight core to prevent sagging.
Details
- Base movement
- Kick through
- Combined with
- Burpee
- Legs
- Alternating
- Body position
- Plank / front support
