Prowler Sprint

Muscles worked

The repetitive work falls on the hamstrings, which extend the hip and bend the knee, frequently at both joints in the same repetition.

Holding a sustainable output for minutes at a time is a different demand from a heavy set, which is why fatigue here shows up as a gradual fade rather than a rep you suddenly cannot finish.

Because more than one joint is moving, the work does not stay in one place: the calves control the ankle and hold the heel position; the chest adds pushing force at the shoulder; the glutes finish hip extension.

The quadriceps and shoulders take a share of the work as well.

Every exercise for:HamstringsCalvesChestGlutesQuadriceps

How this movement works

The working muscles shorten as they drive the load away from you, and more than one joint changes angle to do it. Load spreads down a chain instead of sitting on one muscle, which is why a compound push handles more weight than any single-joint alternative — and why joint position, not the muscle, is usually what fails first.

It is filed under cardio. The work is continuous and paced rather than counted in sets, so progress shows up as duration, distance or a lower heart rate at the same effort.

What you need

These train the hamstrings too, using equipment this one does not:

• Reverse Band Sumo Deadliftbarbell
• Reverse Hyperextensionmachine
• Stiff-Legged Dumbbell Deadliftdumbbell
• 90/90 Hamstringbody only
• Alternating Hang Cleankettlebell

Difficulty

Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.

Of the 86 hamstrings exercises in this database, 37 are listed at beginner level.