How to do the Inchworm Walkout
Step by step
- Stand tall, then hinge at the hips and reach your hands to the floor.
- Bend your knees as much as you need to place both palms down.
- Walk your hands forward until you reach a straight-arm plank.
- Walk your hands back to your feet and stand up tall to finish the rep.
- Take short breaks whenever you need - this should warm you up, not wear you out.
The thing people get wrong
It is fine to bend your knees to reach the floor - keep your core braced so your hips do not sag as you walk out to the plank.
Coaching cue
Keep your feet planted where they are and let only your hands travel.
Make it easier or harder
- Easier: Walk your hands out only halfway, or place them on a bench instead of the floor.
- Harder: Add a push-up at the plank, or walk your feet up to meet your hands.
Muscles worked
- Primary: Cardio, Core
- Secondary: Front delts
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.