Prowler Sprint
A beginner cardio exercise for the hamstrings, done with a other equipment.
- Main muscles
- Hamstrings
- Also works
- Calves, Chest, Glutes, Quads and Shoulders
- Equipment
- Other equipment
- Level
- Beginner
- Type
- Compound
- Movement
- Push
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.
Sets and reps
| Conditioning | 3–5 rounds of 20–40 seconds, rest as long as the work |
|---|---|
| Power | 3–5 sets of 3–5 fast reps, full rest |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Questions
What muscles does the Prowler Sprint work?
Mainly the hamstrings, with the calves, chest, glutes, quads and shoulders helping.
Is the Prowler Sprint good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
How many sets and reps of the Prowler Sprint should I do?
Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.
Exercise steps and photos: free-exercise-db (public domain).