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How to Do Sprawl — Form, Muscles & Tips

Learn how to do the Sprawl: step-by-step form, muscles worked, body only setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Stand with feet shoulder-width apart.
  2. Drop your hands to the floor and kick both feet back simultaneously to a plank position.
  3. Without doing a push-up, pull your feet back in and stand back up explosively.
  4. Repeat continuously for 30-45 seconds per set.