Inchworm Walkout
The Inchworm Walkout is a dynamic bodyweight exercise that combines a hamstring stretch with a core-strengthening plank. It targets the abdominal muscles and shoulders while improving flexibility in the posterior chain.
Since the Inchworm Walkout is often used for mobility or warm-ups, the AI analyzes your reported RPE and duration to determine if your core and hamstrings are primed for heavier lifting or if they are fatigued from previous sessions. If you track lower back tightness or wrist pain, the app can suggest modifying the range of motion or swapping to a static plank regression. Over time, the AI learns your mobility patterns to prescribe this movement specifically when your posterior chain needs dynamic activation.
Form Cues
- Hinge at your hips to place your hands on the floor
- Keep your legs as straight as your flexibility allows
- Walk your hands forward with control until you reach a high plank
- Brace your core tightly to keep a neutral spine
- Walk your feet towards your hands to return to the start
- Don't let your hips sag towards the floor in the plank position
- Don't bend your knees excessively unless your flexibility requires it
- Don't sway your hips side-to-side while walking your hands out
- Don't rush the movement; keep the tempo slow and controlled
Common Mistakes
- Sagging the lower back
- Excessive knee bending
- Rushing the walkout phase
- Shifting hips laterally
Muscles Worked
This exercise primarily engages the entire core and anterior deltoids to stabilize the body as you shift your weight forward into a plank position. Ideally suited for mobility, it actively stretches the hamstrings and calves while activating the erector spinae to maintain a neutral spine.
Primary
Secondary
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