Southpaw Sprawl with Push-up
Chest drops to floor for one push-up during the sprawl.
- Level
- Intermediate
- Movement
- Sprawl · Plank / front support
- Tracks
- Reps only
Works
Quadriceps Chest Triceps Shoulders Abdominals Glutes Hamstrings Lower Back Obliques Back
How to do it
- Start in a high plank position with hands under shoulders.
- Jump both feet back and wide into a deep sprawl stance.
- Immediately drop your chest to the floor for one push-up.
- Push back up to the high plank position.
- Rotate your hips and cross your right leg under your left.
- Return to the starting plank and repeat the sequence.
Common mistakes
- Letting hips rise too high during the push-up portion.
- Failing to drop hips low enough during the sprawl.
- Rotating the shoulders instead of driving the hip rotation.
- Landing heavily on the knees during the leg cross.
Safety
Avoid hyperextending the lower back when returning from the deep sprawl.
Tips
- Keep your hips low to the ground during the sprawl phase.
- Maintain a rigid torso throughout the leg cross to prevent sagging.
- Explode upward from the push-up to reset the plank quickly.
Details
- Base movement
- Sprawl
- Combined with
- Push up
- Arms
- Both
- Legs
- Both
- Body position
- Plank / front support
- Direction
- Rotational
