Inchworm Walk-Out

AnimalBW

From standing, hands walk out on the floor to a plank position, then feet walk up to meet the hands, standing back up. A GMB-style warm-up movement that builds hamstring mobility and shoulder-to-core connection.

Demo: GMB Fitness

Sets

3

Reps

8-10 reps

Rest

30s

Contraindications

Avoid with acute wrist pain or hamstring strain; bend knees as needed.

Setup

Stand with feet hip-width apart.

Execution

  1. 1Hinge at the hips and place hands on the floor
  2. 2Walk the hands forward into a plank, keeping legs as straight as comfortable
  3. 3Hold the plank briefly, bracing the core
  4. 4Walk the feet forward to meet the hands, keeping legs straight if possible
  5. 5Stand up tall to complete one rep

Key cues

  • Keep the core tight in the plank, no sagging hips
  • Walk hands out with small steps, not one big lunge
  • Keep legs as straight as mobility allows without rounding the back
  • Stand up fully at the top before starting the next rep

Common faults

  • Sagging hips in the plank position
  • Bending the knees excessively to avoid the hamstring stretch
  • Rounding the lower back when walking feet up
  • Rushing through without pausing in the plank

Tweaks

  • Add a push-up at the bottom of the plank
  • Add a shoulder tap or mountain climber in the plank
  • Slow the walk-out tempo for more time under stretch

Progressions

Bear Crawl (Forward)

Muscles

Primary: Hamstrings, Core, Shoulders

Secondary: Calves, Latissimus Dorsi

Notes

A common component of dynamic warm-up sequences preceding crawling and Animal Flow work.

Sources

Attribution: GMB Fitness