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Appears in642 Workouts*

Worm Sprawl

Men's Health
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Optional Equipment

Yoga Mat thumbnail
Yoga Mat

Muscle Groups

Primary

Secondary

Instructions

Setup

Start standing upright with feet shoulder-width apart. Ensure there is enough space on the floor in front of you to reach out.

Movement

  1. The Hinge: Hinge at your hips and place your hands on the ground in front of you.

  2. The Walkout: Walk your hands forward until you reach a plank position.

  3. The Pushup: Perform a pushup, lowering your chest to the ground and pushing back up.

  4. The Roll/Return: Instead of walking back, tuck your knees and move through a dynamic motion—often involving a controlled roll or jump-tuck—to return to an upright or squatting position to finish the rep.

Tips

  • Keep your core braced throughout the entire movement to stabilize your spine.

  • Maintain a steady rhythm and focus on fluid transitions between the hand walk and the pushup.