Prowler Sprint

How to do the Prowler Sprint

1. 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.
2. 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.
3. With good posture, drive through the ground with alternating, short steps. Move as fast as you can for a short distance.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	calves, chest, glutes, quads, shoulders
Equipment	other equipment
Difficulty	beginner
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Knee Tuck Jump Bodyweight Linear 3-Part Start Technique Bodyweight Split Squats Bodyweight Linear Acceleration Wall Drill Bodyweight Lunge Pass Through Kettlebell 90/90 Hamstring Bodyweight

Harder than the Prowler Sprint

Hanging Bar Good Morning intermediate · Barbell Good Morning off Pins intermediate · Barbell Good Morning intermediate · Barbell

Common questions

What muscles does the Prowler Sprint work?

The Prowler Sprint primarily works the hamstrings, with the calves, chest, glutes, quads, and shoulders as secondary movers. Box Jump (Multiple Response), Box Skip, and Front Box Jump train the same muscle, across 9 equipment types.

What equipment do you need for the Prowler Sprint?

The Right Equipment. Without the right equipment, Knee Tuck Jump, Linear 3-Part Start Technique, and Split Squats train the same muscle, and 20 of the catalogue's options for this muscle need no equipment.

Is the Prowler Sprint suitable for beginners?

Yes, the Prowler Sprint is rated beginner. Hanging Bar Good Morning, Good Morning off Pins, and Good Morning are the progressions from here.

Where should the Prowler Sprint go in a workout?

Early — the Prowler Sprint is compound, working 6 muscle groups, so run it first or second while you are fresh.

Similar exercises

Box Jump (Multiple Response) Other Equipment Box Skip Other Equipment Front Box Jump Other Equipment Knee Tuck Jump Bodyweight Lunge Pass Through Kettlebell Hurdle Hops Other Equipment