Exercise guide
Sprawl Squat
- Intermediate
- Compound
- Rep-based
- Back
- Chest
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
The Sprawl Squat is a dynamic, high-intensity compound movement that combines the explosive nature of a sprawl with the lower-body strength of a squat to develop total-body power and core stability.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet slightly wider than shoulder-width apart and toes pointed slightly outward.
- Engage your core and keep your chest upright with your arms relaxed at your sides.
- Maintain a neutral spine and distribute your weight evenly across your feet.
How to do it
- Hinge at the hips and bend your knees to place your hands flat on the floor directly under your shoulders.
- Jump both feet back into a high plank position, briefly dropping the hips toward the floor while keeping the core braced (the sprawl).
- Quickly jump your feet forward, landing them outside of your hands in a deep squat position with your chest up.
- Drive through your heels to return to a full standing position, exhaling as you rise.
- Maintain a fast but controlled tempo, focusing on fluid transitions between the sprawl and the squat.
Form checklist
- Keep your back flat and avoid rounding the spine when reaching for the floor.
- Ensure your hips do not sag excessively or touch the ground during the sprawl phase.
- Land with flat feet when jumping forward to protect your knees and maintain balance.
- Keep your gaze forward and chest lifted as you transition from the floor to the squat.
Pro tips
- Focus on 'snapping' your hips forward during the jump-in to maximize recruitment of the lower abdominals and hip flexors.
- Keep your hands wide and fingers spread to create a stable base and reduce wrist strain during the impact phase.
Make it harder
- Add a vertical jump at the top of the movement to increase plyometric intensity.
- Hold a pair of light dumbbells to increase the resistance during the squat and standing phases.
Frequently asked
- What muscles does the sprawl squat work?
- The sprawl squat primarily targets the glutes and quadriceps, and also works the adductors, erector spinae, hamstrings, and hip flexors as secondary muscles.
- What equipment do you need for the sprawl squat?
- The sprawl squat requires no equipment — just your body weight.
- Is the sprawl squat good for beginners?
- The sprawl squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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- Burpee Two Star JumpsAdvanced · calves, glutes, hamstrings, and quadriceps