Sprawl
Hips drop back into a high plank position
- Level
- Intermediate
- Movement
- Sprawl · Standing
- Tracks
- Reps only
Works
Abdominals Chest Front Delts Triceps Quadriceps Glutes Shoulders
How to do it
- Stand with feet shoulder-width apart and knees slightly bent.
- Drop your chest toward the floor while shooting both legs straight back.
- Land in a high plank position with your body in a rigid line.
- Immediately pull your knees back under your hips to return to standing.
- Reset your stance before starting the next repetition.
Common mistakes
- Allowing the hips to sag or pike up during the plank phase.
- Dropping the chest too slowly instead of exploding downward.
- Failing to fully extend the legs back into a proper plank.
Tips
- Drive your hips back aggressively rather than just bending forward.
- Keep your core braced hard to prevent your lower back from sagging.
- Land softly on the balls of your feet to reduce impact noise.
Details
- Base movement
- Sprawl
- Arms
- Both
- Legs
- Both
- Body position
- Standing
