10 Best Prowler Sprint Alternatives for Limited Equipment

The Prowler Sprint is done standing. Ranked closest by our scoring: the Linear 3-part Start Technique, the Double Leg Butt Kick and One-arm Kettlebell Swings.

Prowler Sprint

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Prowler Sprint

The steps for the Prowler Sprint itself, so you can judge how close each substitute below really is.

Hamstrings, with calves, chest, glutes, quadriceps, shoulders · Other · Intermediate · Compound

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Linear 3-part Start Technique

    1. Linear 3-part Start Technique

    84% match

    Hamstrings · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    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
  3. Bench Sprint

    3. Bench Sprint

    74% match

    Glutes · Intermediate · Compound

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

    • Other
    How to perform it
    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. Single-cone Sprint Drill

    4. Single-cone Sprint Drill

    73% match

    Quadriceps · Intermediate · Compound

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

    • Other
    How to perform it
    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. Push To RunPlay demonstration

    5. Push To Run

    68% match

    Cardio · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    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

Prowler Sprint FAQ

What muscles does Prowler Sprint work?

Prowler sprints primarily target the hamstrings and glutes via hip extension, plus the quads and calves for drive. The movement also taxes your core and upper back for stabilization; cue an aggressive hip drive and push through the balls of your feet to maximize posterior-chain activation.

What is the best bodyweight alternative to Prowler Sprint?

Hill sprints and Nordic hamstring curls are top bodyweight options. For hill sprints, lean slightly forward and drive through the ball of your foot to replicate sprint mechanics; for Nordics, control the eccentric and pull with the hamstrings to maximize posterior chain loading.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.