Prowler Sprint
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.
How to program the Prowler Sprint
Sets and reps
As a compound movement, the Prowler Sprint responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Prowler Sprint is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Prowler Sprint work?
The Prowler Sprint primarily targets the Hamstrings. It also recruits the Calves, Chest, Glutes, Quadriceps, Shoulders as supporting muscles.
What equipment do I need for the Prowler Sprint?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Prowler Sprint should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
