StrengthBeginnerAbsShouldersHamstrings
Movement atlas
Inchworm (plank walkout)
Inchworm (marche en planche)
Quick read
- Category
- Strength
- Difficulty
- Beginner
- Primary muscles
- Abs, Shoulders
- Equipment
- Bodyweight
Description
Stand, hinge forward and walk your hands out to a plank, then walk your feet toward your hands while keeping legs straight.
From reference to session
Start a quick session with this exercise.
Open a prefilled session, keep the cues close, and track what you complete in Shapier.
Instructions
- 1Stand with the feet hip-width apart, knees unlocked, and clear space in front of you.
- 2Hinge from the hips, bend the knees more if needed, and place the hands on the floor.
- 3Walk the hands forward in small steps until reaching a high plank with shoulders over wrists.
- 4Stabilize the trunk briefly without letting the pelvis sag or rise excessively.
- 5Walk the hands back toward the feet or move the feet toward the hands, then stand under control.
Common Mistakes
- Forcing straight legs without enough mobility: bend the knees so the hands reach the floor without abruptly rounding the back.
- Walking beyond the plank and sending the shoulders far past the hands: stop with shoulders stacked over wrists.
- Letting the hips collapse during the walkout: shorten the distance or end the repetition.
Tips
- Take small hand steps and keep the ribs connected to the pelvis.
- In the plank, push the floor away and lengthen the crown away from the heels.
Equipment
Bodyweight
Primary muscles
- Abs
- Shoulders
Secondary muscles
- Hamstrings
- Obliques
- Lower back
Breathing
Inhale during the hinge, exhale gradually while walking toward the plank, then resume steady breathing on the return.
Programming guide
An indicative starting point, not an individual prescription: 2–3 sets of 4–8 slow repetitions with 60–90 seconds of rest, prioritizing a stable plank over speed.
Adjust the difficulty
Regression: start from a stable elevated support or shorten the walkout. Progression: gradually increase the distance, then add a short plank pause without changing alignment.
Safety and limits
Stop if sharp or worsening pain appears at the wrists, shoulders, or back. Reduce the range or use an elevated support, and seek qualified guidance if pain persists.
Related Exercises
Progressions
Harder variants to challenge yourself
Regressions
Easier variants to get started
Equivalent Exercises
Interchangeable alternatives
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