10 Best Prowler Sprint Alternatives for Limited Equipment

Ranked Prowler Sprint Alternatives

10 substitutes, ranked by how closely each one matches the Prowler Sprint on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Linear 3-part Start Technique

   84% match

   • Hamstrings
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want an easier version that still works the hamstrings.

   How to perform this exercise

   1. This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left.
   2. Place your right hand onto the line, and thing bring your nose close to your left knee.
   3. Squat down as you lean foward, your head being lower than your hips and your weight loaded onto the left leg. This will be your starting position.
   4. Take your left hand up so that it is parallel to the ground, pointing behind you, and explode out when ready.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: hamstrings, the same as the Prowler Sprint
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Prowler Sprint
   • Balance: easier to stay steady on than the Prowler Sprint
2. 

   2. Double Leg Butt Kick

   75% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Begin standing with your knees slightly bent.
   2. Quickly squat a short distance, flexing the hips and knees, and immediately extend to jump for maximum vertical height.
   3. As you go up, tuck your heels by flexing the knees, attempting to touch the buttocks.
   4. Finish the motion by landing with the knees only partially bent, using your legs to absorb the impact.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: hamstrings, the same as the Prowler Sprint
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Prowler Sprint
   • Balance: easier to stay steady on than the Prowler Sprint
3. 

   3. Bench Sprint

   74% match

   • Glutes
   • Other
   • Intermediate
   • Compound

   A looser match: it works the glutes rather than the hamstrings.

   How to perform this exercise

   1. Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
   2. Push off with your foot on top of the bench, extending through the hip and knee.
   3. Land with the opposite foot on top of the box, returning your other foot back to the start position.
   4. Continue alternating from one foot to another to complete the set.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Movement: running, the same as the Prowler Sprint
   • Primary muscle: glutes, not hamstrings
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Prowler Sprint
4. 

   4. Single-cone Sprint Drill

   73% match

   • Quadriceps
   • Other
   • Intermediate
   • Compound

   A looser match: it works the quadriceps rather than the hamstrings.

   How to perform this exercise

   1. This drill teaches quick foot action. You need a single cone. Begin standing next to the cone with one arm back and one arm forward.
   2. Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
   3. Rest after three trips around the cone.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Movement: running, the same as the Prowler Sprint
   • Primary muscle: quadriceps, not hamstrings
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Prowler Sprint
   • Balance: easier to stay steady on than the Prowler Sprint
5. Play demonstration

   5. Push To Run

   68% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the heart and lungs rather than the hamstrings.

   How to perform this exercise

   1. Start in a push-up position with your hands shoulder-width apart and your body in a straight line.
   2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
   3. Push through your hands to extend your arms and return to the starting position.
   4. Quickly bring one knee towards your chest, then quickly switch and bring the other knee towards your chest.
   5. Continue alternating knees as fast as you can while maintaining good form.
   6. Continue for the desired duration or number of repetitions.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Movement: running, the same as the Prowler Sprint
   • Primary muscle: your heart and lungs, not hamstrings
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Prowler Sprint
   • Balance: easier to stay steady on than the Prowler Sprint
6. 

   6. Single Leg Butt Kick

   66% match

   • Quadriceps
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Begin by standing on one leg, with the bent knee raised. This will be your start position.
   2. Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg.
   3. Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg.
   4. Return the leg to a partially bent position underneath the hips and land. Your opposite leg should stay in relatively the same position throughout the drill.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, not hamstrings
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Prowler Sprint
7. 

   7. Side Hop-sprint

   66% match

   • Quadriceps
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand to the side of a cone or hurdle.
   2. Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
   3. Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Movement: running, the same as the Prowler Sprint
   • Primary muscle: quadriceps, not hamstrings
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Prowler Sprint
8. 

   8. Carioca Quick Step

   64% match

   • Adductors
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.
   2. With your right foot, quick step behind and pull the knee up.
   3. Fire your arms back up when you pull the right knee, being sure that your knee goes straight up and down. Avoid turning your feet as you move and continue to look forward as you move to the side.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: adductors, not hamstrings
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Prowler Sprint
   • Balance: easier to stay steady on than the Prowler Sprint
9. 

   9. Side To Side Box Shuffle

   63% match

   • Quadriceps
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand to one side of the box with your left foot resting on the middle of it.
   2. To begin, jump up and over to the other side of the box, landing with your right foot on top of the box and your left foot on the floor. Swing your arms to aid your movement.
   3. Continue shuffling back and forth across the box.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, not hamstrings
   • Equipment: bodyweight only, not free weights
   • Balance: easier to stay steady on than the Prowler Sprint
10. 

    10. One-arm Kettlebell Swings

    62% match

    • Hamstrings
    • Kettlebell
    • Intermediate
    • Compound

    How to perform this exercise

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches

    • Primary muscle: hamstrings, the same as the Prowler Sprint
    • Equipment: free weights, the same as the Prowler Sprint
    • Body position: standing, the same as the Prowler Sprint