GymPlan AIProwler Sprint
Prowler Sprint is a beginner compound cardio that mainly works your hamstrings, with help from your calves, chest, glutes, quads and shoulders.
💪 Hamstrings🏋️ Other📈 Beginner🔗 Compound🎯 10-30 minutes
How to do the prowler sprint
- Place your sled on an appropriate surface, loaded to a suitable weight. The sled should provide enough resistance to require effort, but not so heavy that you are significantly slowed down.
- You may use the upright or the low handles for this exercise. Place your hands on the handles with your arms extended, leaning into the implement.
- With good posture, drive through the ground with alternating, short steps. Move as fast as you can for a short distance.
Muscles worked
Primary: HamstringsSecondary: CalvesSecondary: ChestSecondary: GlutesSecondary: QuadsSecondary: Shoulders
Sets and reps
Start with 10-15 minutes at a pace you can talk at, and build towards 20-30 minutes, or alternate 30 seconds hard with 60 seconds easy.
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Start your free trialFAQ
What muscles does the prowler sprint work?
It mainly works your hamstrings; your calves, chest, glutes, quads and shoulders assist.
How many sets and reps of prowler sprint should I do?
Start with 10-15 minutes at a pace you can talk at, and build towards 20-30 minutes, or alternate 30 seconds hard with 60 seconds easy.
Is the prowler sprint good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.