What is Burpee Sprawl?
The Burpee Sprawl is a bodyweight calisthenics exercise combining a squat-to-plank push-up with a frog kick and jump. It primarily targets the triceps, shoulders, quadriceps and glutes. Difficulty: Easy — suitable for beginners but requires focus on core alignment and controlled landings to avoid low-back strain.
How to Do Burpee Sprawl
- Squat and plant hands: Begin in a deep squat, place hands shoulder-width on the floor, chest over knees and weight on hands. Keep a neutral spine.
- Kick feet back: Explosively kick feet back into a plank, extending legs fully. Maintain a straight line from head to heels and avoid hips sagging.
- Lower to floor: Lower chest to the floor under control, keeping elbows close. Keep core braced and spine neutral throughout the descent.
- Explosive push-up: Push up powerfully, fully extending elbows while maintaining a tight plank. Use legs to drive momentum for the frog kick that follows.
- Frog kick and jump: Bring feet toward hands with a frog-kick motion, then jump to standing, reaching arms overhead. Land softly with knees bent and reset.
Muscle Groups
Triceps, Shoulders, Quadriceps, Glutes
Description
Begin by squatting down and placing your hands on the floor in front of you (about shoulder width apart). With your weight on your hands, kick your feet back, into a push up position, and lower yourself to the floor, keeping a straight line from head to heels. Now push up explosively. Remember not to let your back arch or hips sag, and keep a tight line, not letting your hips pike.As you push up, perform a frog kick, bringing your feet towards your hands, and jump back up to the starting position, reaching your arms over your head. Bend your knees as you land and repeat for repetitions.
Movement Group
Push
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the Burpee Sprawl?
The Burpee Sprawl builds upper-body pushing strength, leg power and cardiovascular conditioning while improving hip mobility and core stability. It’s equipment-free and efficient for metabolic conditioning and functional movement practice.
What common mistakes should I avoid when doing a Burpee Sprawl?
Avoid letting your lower back arch or hips sag during the plank and push-up. Don’t rush the frog-kick or land stiffly. Keep elbows controlled, core braced, and use soft knee flexion on landing to reduce injury risk.
How can I progress or modify the Burpee Sprawl?
Modify with step-back plank or incline push-ups to reduce load. Progress by increasing reps, adding a light weighted vest, performing clap jumps, or combining with tempo work and shorter rest for greater intensity.