Fast Feet to Sprawl
Bodyweight drill combining rapid in-place foot shuffles with explosive sprawls that engages full body muscles to build agility, speed, power, and cardiovascular endurance; ideal for HIIT and martial arts conditioning.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Quads
Secondary Muscles
Lower Back, Shoulders, Chest, Triceps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
7/10Rectus Abdominis
Calves
6/10Gastrocnemius, Soleus
Obliques
6/10External Obliques
Lower Back
5/10Erector Spinae
Shoulders
4/10Anterior Delts
Chest
4/10Triceps
4/10Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds • Shorter for endurance focus
How to Perform
Stand with feet hip-width apart, knees slightly bent, weight on balls of feet, hands near chest, core engaged.
- Shuffle feet rapidly in place for 3-5 quick steps, staying light on toes.
- Hinge at hips, bend knees, place hands on floor between feet shoulder-width apart.
- Explosively kick both feet back to land in high plank position with body straight.
- Engage core and glutes to keep hips low and aligned.
- Jump feet forward outside hands into deep squat with feet wider than shoulders.
- Stand up fully, releasing hands from floor.
- Immediately resume fast feet and repeat.
Coaching Tips
Form Cues
- Stay light on toes
- Core tight in plank
- Explode feet back
- Hips low, no sag
- Knees track toes
- Quick transitions
Breathing
Inhale during fast feet, exhale forcefully on sprawl kick-back and return jump; brace core throughout.
Tempo
1-0-1
Range of Motion
From upright shuffle to full plank extension with straight body line, then deep squat with thighs below parallel before standing.
Safety
Safety Notes
- Avoid if acute lower back pain
- Control explosive drops to prevent joint stress
- Warm up ankles and wrists
- Stop if dizzy or fatigued
- Modify to steps for beginners
Spotting
Not required; perform in open space with good footing for solo safety.
Common Mistakes
- Sagging hips in plank
- Rounding back on drop
- Collapsing on descent
- Slow foot shuffles
- Piking hips up
- Poor hand placement
When to Avoid
- Acute lower back injury
- Wrist or shoulder instability
- Recent ankle sprain
Flexibility Needed
- Adequate ankle dorsiflexion for shuffles
- Shoulder flexion for plank support
- Hip mobility for deep squat
Build Up First
- Basic cardiovascular fitness
- Familiarity with bodyweight squats
- Coordination for quick footwork
Also known as
Fast Feet Sprawl, Sprawl Drill, Agility Sprawl
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