Southpaw Sprawl
This plyometric drill develops explosive hip extension and rotational core stability for combat sports. It trains the quadriceps and obliques through a rapid defensive drop followed by an athletic recovery jump.
HOW TO DO IT
- Start standing with your left foot forward in a southpaw stance.
- Drop your hips back and extend both legs straight behind you instantly.
- Support your weight on your hands and toes in a high plank.
- Explosively jump your feet forward to return to the starting stance.
- Rotate your torso slightly as you drive your knees toward your chest.
COMMON MISTAKES
- Letting the hips drop too low during the sprawl phase.
- Failing to fully extend the legs backward.
- Landing with flat feet instead of staying on the toes.
TIPS
- Keep your core braced hard to prevent your hips from sagging.
- Drive through the balls of your feet during the recovery jump.
- Land softly on the balls of your feet to absorb impact.
SAFETY
- Avoid hyperextending the lower back when dropping the hips rapidly.
VARIATIONS
- Standard Sprawl
- Switch Stance Sprawl
- Burpee
- Plank Jack
DETAILS
- Muscles
- Quadriceps
- Equipment
- Bodyweight
- Type
- Ployometric
- Difficulty
- Intermediate
- Tracked as
- Reps only
SIMILAR EXERCISES
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