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.
Iridium selects this movement when your warmup preference is set to a dynamic routine, utilizing it to simultaneously target hamstring flexibility and core stiffness before heavy hinge work. The AI treats this as a preparatory drill rather than a strength builder, ensuring it primes your posterior chain without counting toward the Maximum Recoverable Volume limits for your hamstrings or delts.
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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