Prowler Sprint
How to do the Prowler Sprint with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Calves, Chest, Glutes, Quads, Shoulders
Other
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.
Log it, see it on your body.
Every Prowler Sprint set you log feeds Ascend's anatomy heatmap — so your hamstrings volume is visible at a glance — and counts toward your bodyweight-strength tier.
More hamstrings exercises
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