Prowler Sprint
The Prowler Sprint is a beginner compound movement that activates 6 muscle groups simultaneously. It primarily targets the Hamstrings, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. The calves and chest and glutes and quadriceps and shoulders assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Prowler Sprint work?
The Prowler Sprint primarily works the Hamstrings. Secondary muscles include the Calves, Chest, Glutes, Quadriceps, Shoulders, which assist during the movement.
Is the Prowler Sprint good for beginners?
Yes, the Prowler Sprint is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Prowler Sprint?
You need other to perform the Prowler Sprint. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.