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.
Where the Prowler Sprint fits
The Prowler Sprint shows up in training built around a specific goal. See how it fits:
More hamstrings exercises
Prowler Sprint: common questions
What muscles does the Prowler Sprint work?
The Prowler Sprint primarily works the Hamstrings. It also recruits the Calves, Chest, Glutes, Quads and Shoulders as supporting muscles.
Is the Prowler Sprint suitable for beginners?
Yes. The Prowler Sprint is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
Is the Prowler Sprint a compound or isolation exercise?
The Prowler Sprint is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Prowler Sprint with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Prowler Sprint sets, free.
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