How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the sprawl in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Sprawl: how to do it and muscles worked

The sprawl mainly works your full body and cardio. You need bodyweight (no equipment).

Muscles worked

Main

How to do the sprawl

1
Stand with your feet shoulder-width apart and your knees slightly bent. Keep your chest up and your core braced.
2
Drop your hands to the floor and kick your feet back, letting your hips drop quickly toward the floor in a flat plank. Then pop your feet back under you and stand up, or jump up with your arms overhead.
3
Move fast but with control, breathing out as you kick back. Do 8 to 12 reps, resting if you start to lose form.

Form tip: Keep your hips low and your core tight as you sprawl. Do not let your lower back collapse or land on your hips.

Common questions

Which muscles does the sprawl work?: The sprawl mainly works your full body and cardio.
What equipment do I need for the sprawl?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the sprawl in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More full body exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.