Liftsmith

Sprawl alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the sprawl, best matches first.

  1. Half burpeeTrains the quads and abs, same movement, no equipment.
  2. Squat thrustTrains the quads and abs, same movement, no equipment.
  3. Mountain climbersTrains the abs and quads, same movement, no equipment.
  4. Plank to squat jump-inTrains the quads and abs, same movement, no equipment.
  5. Fan bikeTrains the quads, same movement, needs exercise bike.
  6. Backward sled dragTrains the quads, same movement, needs sled.
  7. Bike sprintsTrains the quads, same movement, needs exercise bike.
  8. Brisk walkTrains the quads, same movement, no equipment.
  9. Burpee box jumpTrains the quads, same movement, needs plyo box or step.
  10. Burpee with a long jumpTrains the quads, same movement, no equipment.
  11. Burpee with a side jumpTrains the quads, same movement, no equipment.
  12. BurpeesTrains the quads, same movement, no equipment.

A plan that only uses what your gym has

Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.

Start free in your browser

Swap exercises in one tap

Start free