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Instructions
- Stand tall with feet hip-width apart.
- Bend at the hips to place your hands on the floor in front of your feet.
- Walk your hands forward until you reach a high plank position.
- Pause briefly in the plank position, keeping your core engaged.
- Walk your hands back towards your feet and return to standing.
Technical Tips
- Keep your legs as straight as possible during the walkout.
- Avoid arching your lower back when in plank position.
- Engage your core throughout the movement for stability.
Breathing Tips
- Inhale as you bend forward and place your hands down.
- Exhale as you walk your hands out to plank.
- Breathe steadily in plank and exhale as you walk your hands back to stand.
Medical restrictions
- Lower back pain or injury
- Severe wrist pain or injury
- Hamstring strain
What muscles do inchworm walkouts work the most?
Inchworm walkouts primarily work the core and back muscles while also engaging the shoulders, triceps, hamstrings, and quadriceps for stability and movement control.
Is the inchworm walkout good for beginners?
Yes, the inchworm walkout is an excellent beginner exercise as it improves core strength, flexibility, and mobility without requiring any equipment or advanced technique.
Can I use inchworm walkouts as a warm-up exercise?
Absolutely, inchworm walkouts are ideal for warm-ups as they dynamically stretch the hamstrings, activate the core, and prepare the entire body for more intense exercises.
The inchworm walkout is an effective bodyweight exercise used to improve core strength, flexibility, and overall mobility. It combines elements of stretching and dynamic movement to engage the entire posterior chain, particularly targeting the abdominals and back muscles. This exercise begins from a standing position, transitioning into a plank as you walk your hands forward, which activates the shoulders and triceps while enhancing core stability. The inchworm walkout is widely included in warm-ups, functional training circuits, and mobility-focused sessions due to its ability to prepare the body for compound lifts and athletic movements. Additionally, it supports hamstring flexibility and can improve coordination and balance. Ideal for beginners and advanced trainees alike, the inchworm walkout requires no equipment, making it a practical choice for home workouts or quick warm-ups in any environment. Incorporating this exercise regularly can enhance muscular activation before strength training sessions, reduce the risk of injuries, and contribute to overall functional fitness and movement quality.