Also known as: sprawl, sprawl burpee, frog kick burpee, burpee frog, bodyweight sprawl

What is Burpee Sprawl?

Burpee Sprawl is a bodyweight compound move combining a sprawl with a burpee-style jump. It primarily targets triceps, shoulders, quadriceps and glutes. This easy-level exercise improves conditioning and coordination—focus on a tight plank line and controlled landings.

How to Do Burpee Sprawl

  1. Set starting stance: Stand feet hip-width, squat down and place hands shoulder-width on the floor. Shift weight forward and keep chest open to prepare safely for the kick back.
  2. Kick back to plank: Drive through your hands and kick feet back into a straight-arm plank. Brace the core and maintain a neutral spine to avoid sagging hips or arching.
  3. Lower chest down: Lower your chest to the floor with control, keeping elbows close to the body. Inhale and keep the core tight to protect the lower back.
  4. Explosive push and frog-kick: Push up explosively, then perform a frog kick by bringing feet toward your hands. Keep shoulders engaged and hips level throughout the motion.
  5. Jump and reset: Jump feet forward to hands, stand up and reach arms overhead. Absorb the landing with bent knees and immediately reset into the squat for the next rep.

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
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Burpee Sprawl?

The Burpee Sprawl builds full-body conditioning by combining cardiovascular work with strength for triceps, shoulders, quads and glutes. It also improves coordination, hip mobility and explosive power using only bodyweight, making it efficient for circuits and metabolic conditioning.

What common mistakes should I avoid?

Avoid letting hips sag or letting the lower back arch during the plank and push-up. Don’t rush transitions, fail to brace the core, or land stiffly. Keep hands shoulder-width and absorb landings with bent knees to reduce injury risk.

How can I progress or modify the Burpee Sprawl?

Progress by adding a full push-up, increasing tempo, or using a light weight vest. Regress by stepping feet back and forward or using an elevated surface. Alternatives include standard burpees or isolated sprawls to focus on form.