Inchworm Walkout
Quick Information
Category
Mobility & Flexibility
Difficulty
Beginner
Equipment
Bodyweight
Primary muscle group
Hamstrings, Trunk
Secondary muscle groups
Deltoids, Rectus Abdominis, Calves
Movement pattern
Hinge to Plank Walkout
Training goal
Mobility, Movement Preparation
Sport
General Athletic Development, Football, Soccer, Rugby, Tactical / Military
Overview
How to Perform
- Stand tall, hinge at the hips and place the hands on the floor.
- Walk the hands out to a strong plank position.
- Pause, then walk the hands back toward the feet.
- Stand tall and repeat.
Coaching Cues
- Keep the legs as straight as the hamstrings allow.
- Do not let the hips sag in the plank.
- Move with control rather than speed.
Common Mistakes
Progressions & Regressions
No items found.
Progressions
Regressions
When to Use It
When to use
When not to use
Programming
1 to 2 sets of 5 to 8 walkouts during the warm-up.
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