Fitness
The Best CrossFit Gear for Your Home Gym, Tested by Fitness Editors
What to Consider
Space
CrossFit encompasses a lot of different exercises that require an abundance of equipment. You can adapt and scale most WODs to what you have, but as you go deeper down the rabbit hole, it’s likely that you’ll want to collect more tools to broaden your training. That said, our list contains 13 categories, and there’s certainly more gear you can buy if you’re so inclined.
To house all this equipment, you need a room about the size of a one-car garage. And if you’re not ready to go all-in on this list, that’s OK. We’d suggest investing in a jump rope, pull-up bar, barbell, weight plates, and squat stand to start. That’s enough gear to tackle plenty of WODs. As your CrossFit journey unfolds and/or you move into a place with more space, you can begin to add other picks from this list.
The Workouts
If you’re deep into CrossFit, then it’s likely you’ll tackle lots of WODs. To stick to the WODs as written, you’ll need all of (sometimes more than) the equipment listed below—plyo boxes, a jump rope, gymnastic rings, a weighted vest, an AirBike and rowing machine, and so on and so forth. Our list is extensive because it includes all the equipment we deem essential for CrossFit. If something is on this list, it isn’t a frivolous add-on but a necessity (or, at least, a commonly used nice-to-have).
Build Quality
You’ll find that none of the gear below are strictly “budget” picks. That’s by design. CrossFit demands a lot of work, and it isn’t uncommon for pro athletes and serious hobbyists to train twice daily. As such, we’ve picked brands and models known to be quality-built and durable. You don’t want to replace your barbell, plates, or rower every year. As the saying goes, buy once, cry once.
How We Chose
Our fitness editors and writers researched the different types of CrossFit equipment that most people want and need to develop the list below. In some cases, these pieces have been used by our team for years, in others they were tested for just a few sessions, with the above considerations in mind. We made sure that each product was the best in terms of CrossFit workouts, footprint, and durability. Scroll below to check out the best CrossFit gear for your home.
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Best Gymnast Rings
Double Circle Wood Gymnastic Rings
Pros
- The numbered straps make for quick adjustments
- The wood handles look and feel great
- Easy to store and travel with
Cons
- Need a place to hang them
Walking into any legitimate CrossFit Box, you’ll see gymnastic rings dangling from the ceiling or pull-up rigs. They’re the go-to apparatus for performing the iconic muscle-up, which turns up in over 400 WODs (workout of the day).
Double Circle’s wooden gymnastic rings feature the same 1.2-inch-thick handles as Rogue’s popular ring set but for nearly $40 less. These rings come with four carabiners and embroidered numbers on the straps, making adjusting the length of the rings simple. Each strap is just over 9 feet long, so you can hang it from most ceilings and pull-up bars. (Make sure wherever you hang it from can support the rings and your body weight.)
Double Circle’s gymnastic rings have a 4.8 out of five-star rating with over 2,000 reviews. Reviewers like the build quality, functionality, and ease of use. A few reviews state un-sanded handles and a couple of cases of splinters, but after getting hands on, we can confirm these feel great.
Read More: What an Olympic Gymnast’s Workout Looks Like
| Strap Dimensions | 9.2’ L x 1.5” W |
|---|---|
| Ring Thickness | 1.25” |
| Product Weight | 4 lbs |
| Materials Used | Wood, nylon, metal |
Best Pull-Up Bar
Titan Fitness Wall-Mounted Pull-Up Bar
Pros
- Enough clearance for kipping movements and muscle-ups
- Very affordable wall-mounted pull-up bar
- Supports 500 pounds
Cons
- Must be bolted into a wall
Titan’s pull-up bar is everything you want in a pull-up bar, especially for CrossFit. It’s wall-mounted so it won’t collapse on top of you, has a grip diameter of 1.25-inches (perfect for most people), and protrudes far enough from the wall to allow for kipping pull-ups and muscle-ups. There’s a reason we rated it high on our list of Best Pull-Up Bars.
We also like the 500-pound weight capacity; if you’re a bigger athlete or enjoy cranking out weighted pull-ups, you won’t ever have to worry about this bar giving out. (It also makes for a solid structure to hang rings.) For less than $70, it’s not the cheapest bar on the market, but it is one of the more affordable models of this type and level of quality.
On Titan’s website, this bar sports a five-star rating with 142 reviews. Reviewers praise the bar as simple to assemble, sturdy, and relatively affordable. A few customers complained about receiving damaged parts upon arrival, though Titan responded and does offer a one-year warranty on the bar.
Read More: The Best Pull-Up Bars, Tested by Us
| Type | Wall-Mounted |
|---|---|
| Dimensions | 53.5″ L x 31″ H x 34″ D |
| Product Weight | 23 lbs |
| Weight Capacity | 500 lbs |
| Materials Used | 11-gauge steel |
| Bar Diameter | 1.25″ |
Best Games Box
Rogue Games Box
Pros
- Tested and used by pro CrossFitters
- Three jumping heights in one box
- Durable and built to last
Cons
- Heavier and more cumbersome than soft plyo boxes
The Rogue Fitness Games Box is the same box used by professional CrossFitters competing in the Games … so, yeah, the product has been thoroughly tested and approved. The 3-in-1 design means you can flip the box over to achieve different heights—20, 24, and 30 inches. Unless you’re trying to max-out, that’s enough for box jumps and box step-overs during any WOD. Rogue is known for its quality construction, so this box is built to last, but is backed by a one-year warranty in case it doesn’t.
A couple of things worth noting: The box is made out of wood, which is a nice aesthetic touch and isn’t prone to ripping like nylon, but also means you may bang up your shins during missed jumps. (Also, we wouldn’t let the box sit outside at risk of warping in rainy and humid weather.) You should also consider if you want to lug a 56-pound box from A to B daily. Foam boxes are easier on your body and lighter.
| Product Weight | 56 lbs |
|---|---|
| Dimensions | 30” L x 20” W x 24” H |
| Height Options | 20”, 24”, 30” |
| Materials Used | Plywood and radiata pine |
Best Rowing Machine
Concept2 RowErg Indoor Rowing Machine
Concept2’s RowErg is the gold standard. It’s the model Olympic rowers and CrossFit Games athletes train with, and it’s influenced the design of other rowing machines (see Rogue’s new Echo Rower). Every aspect of the Concept2 sets the bar for what a rower can be. The build (a mixture of high-quality plastic and metal) is sturdy and durable. Each stroke feels smooth. The PM5 monitor offers various stats, from time to distance to calories, and all of them can be recorded in Concept2’s ErgData app (a free app that lets you track your progress and share it with friends(.
Of course, you’ll need to consider if you can (or want to) pay $1,000. There are plenty of rowing machines for under $500, but none of them are as universally great as the Concept2. You also need enough space to use it. Concept2 suggests you reserve a lot that’s 9 feet by 4 feet to have enough clearance.
| Dimensions | 96” L x 24” W x 14” H |
|---|---|
| Product Weight | 57 lbs |
| Weight Capacity | 500 lbs |
| Resistance | Air |
Best Medicine Ball
Dynamax Medicine Ball
Pros
- Minimal bounce-back, but enough to catch on the rebound
- Comes in a wide range of weights
- Extremely durable
Cons
- Only comes in one diameter (14”)
Dynamax revolutionized the medicine ball as we know it, creating a ball with enough padding to toss it as hard as possible without damaging the structure. Since the brand launched in 1985, a host of others have mimicked the innovative craftsmanship, but we’re shouting out the original.
Do CrossFit and there’s a 100% chance that you will toss a med ball. Wall balls—where you squat down with a medicine ball and launch it upward as you rise out of the squat—are a classic CrossFit movement. The Dynamax ball is coated in durable leather and features double-stitched seams for supreme durability, ensuring they can survive any drop or slam.
The Dynamax Medicine Ball has 4.6 stars (36 reviews) on Rogue’s website and a five-star rating (20 reviews) on its own site. Aside from one review showcasing torn stitching, users typically praise the ball’s durability.
| Weight Range | 4-30 lbs |
|---|---|
| Diameter | 14″ |
| Warranty | 2 years |
Best Kettlebell
REP REP 22 kg Kettlebell for Strength and Conditioning
These are exactly what you picture when you think of kettlebells. REP Fitness’ kettlebells are powder-coated (which prevents corrosion and enhances your grip), color-coded (so you can easily identify the weight you’re using), and gravity cast, which means they’re molded as one piece instead of the handle being welded on top of the bell (making them more durable).
REP offers an immense weight range, from four to 48 kilograms (nine to 106 pounds). The kettlebells are only sold as singles, so you’ll need to purchase two (and double the price you see on Amazon) if you want a set, which we recommend since a lot of CrossFit WODs call for two kettlebells. REP does offer two bundles on Amazon—an eight-24-kilogram set of singles for $380 or an eight-24-kilogram set of pairs for $759.
| Weight Range | 2.2-106 lbs |
|---|---|
| Materials | Alloy steel |
| Coating | Black powder coat |
| Handle Diameter | 30-40 millimeters |
Best Weighted Vest
5.11 QR Plate Carrier Base
Pros
- Fits snugly around the waist and over the shoulders
- Velcro design makes it easy to put on and take off
- Comfortable straps and inside padding
Cons
- Weight plates sold separately
Oftentimes, it is simpler (and safer) to wear a weighted vest during a longer WOD to add load for squats, pull-ups, and box jumps. You want a weighted vest that clings securely to your body, is easy to get on and off, and is painless to unload. 5.11 has been making plate carriers for years, with a proven track record of crafting breathable, comfortable, and functional vests.
The vest is easy to get on—drape it over your shoulders and secure the waist strap (which costs an additional $55). It has ample padding on the shoulders and inside each side of the vest for comfort. $165 for the base isn’t unreasonable; the cost is comparable to other market options at a similar quality level. That said, you’ll have to pay extra for the plates ($85 for a pair of 5.75 pound plates and $105 for the 8.75-pound pair).
| Type | Plate carrier |
|---|---|
| Sizes | S/M, L/XL |
| Dimensions | S/M, 13.75″ L X 11.25″ W X 1″ D; L/XL, 15.75″ L X 11.75″ W 1″ D |
| Materials | 500D nylon |
| Color Options | Black, kangaroo |
Best Barbell
REP Fitness Colorado Bar
Pros
- Can be used for Olympic and powerlifting movements
- Cerakote finish protects against corrosion
- Semi-aggressive knurling helps your grip
Cons
- No center knurling
A barbell is essential. You need it to clean, jerk, and deadlift weights—no ifs, ands, or buts. REP Fitness’ Colorado Bar is our pick for the best barbell on this list because it’s a multi-use bar, meaning you can use it to perform static and dynamic lifts, that should last you forever (assuming you treat it right).
The knurling (the cross-hatch pattern on the shaft that helps your grip), is mildly aggressive. The composite bushings allow for enough spin to make Olympic movements like cleans doable but not enough spin to hamper your static lifts (deadlifts, bench presses, and squats). There isn’t any center knurling, which helps the bar stick to your back during squats, but that’s OK for most people and can be uncomfortable on your neck during more common CrossFit movements such as thrusters, front squats, and cleans.
You can purchase the Colorado Bar with a Cerakote or hard chrome finish. We suggest the Cerakote, a ceramic coating that not only looks sweet but protects your barbell from rust and discoloration. The one downside is the price. At nearly $300, this bar is pricey. That said, you will use the thing nearly every day and REP built it to last. This isn’t the category to cheap out on.
| Weight | 20kg/45lbs |
|---|---|
| Weight Capacity | 1,500 lbs |
| Materials | Steel |
| Length | 86.6” |
| Shaft Diameter | 28.5 centimeters |
Best Rack
Titan Fitness T-3 Series Short Squat Stand
You want a dependable rack to load your bar for squats, Olympic lifts, overhead presses, and bench presses, but this isn’t the category in which you need to pull out all the stops. For less than $300, Titan Fitness, a brand known for selling quality gear below market price, built a squat stand that does exactly what you need.
You’ll need about 6 square feet of space to fit this rack, which is relatively compact compared to other squat/power racks. It’s constructed from 11-gauge steel, comes with J-hooks (which hold the barbell in place), and can support up to 1,000 pounds. It consists of a base and two uprights and the necessary hardware is included, so assembly isn’t a chore.
Because it’s a squat stand and not a power rack, it lacks safety bars, which catch falling barbells. This means you need to be comfortable dumping out of Olympic lifts and squats and/or you need a spotter on hand when lifting heavy weights.
| Product Weight | 144 lbs |
|---|---|
| Weight Capacity | 1,000 lbs |
| Dimensions | 72” H x 48” W x 47” D |
| Materials | 11-gauge steel |
| Finish | Powder coat |
Living Fit Bumper Plates Pairs
Pros
- The rubber is drop-resistant for minimal bounce
- Cheaper than premium brands
- Color-coded
Cons
- No 55-pound plate available
You can’t drive a car without wheels, and a barbell ain’t squat without plates. You want bumper plates, which are coated in rubber, because they’re more drop-resistant than iron plates. We like Living Fit’s bumper plates because they’re priced well, color-coded, and can be bought in pairs. You can also buy weight set combos, depending on how much you’re willing to spend up front.
The color-coded plates aren’t just for flair; they can help a lifter quickly identify which plates weigh what, saving them time when loading and unloading a barbell (day after day after day). The rubber coating is also promised to be low bounce, so you don’t have to worry about the bar smacking back in the face after dropping it. And at $155 for a pair of 45s, Living Fit’s bumpers are cheaper than Fringe Sport, Rogue, and Major Fitness’s models. You’ll get a two-year home and two-year commercial warranty for the 25-, 35-, 45-, and 55-pound plates.
| Weights Available | 5, 10, 15, 25, 35, 45 lbs |
|---|---|
| Plate Diameter | 17.7″ |
| Insert Diameter | 1.98” |
| Materials | Rubber |
Amazon Basics Rubber Encased Hex Dumbbell
Pros
- Rubber coating protects the weight and your floor
- Handles are knurled for better grip
- Relatively very affordable
Cons
- 10-pound jumps between weights
You don’t need to break the bank on dumbbells, and for this reason, The Amazon Basic Rubber Hex Dumbbells are a solid choice. The hexagonal shape ensures they won’t roll away from you mid-workout and stay in place if you perform push-ups on them. They’re rubber-coated, which protects both the metal and your floors (kind of) if you drop them. Also, the handles are knurled instead of sporting that annoying rubber grip common on cheaper dumbbells, which chafe the hands and get slippery as you sweat.
Amazon only offers a weight range of 10 to 50 pounds, plenty for most CrossFit athletes looking to fling dumbbells around for WODs. That said, if you’re interested in lifting heavier weights to build strength, you’ll likely need more than 50 pounds for movements like chest presses and goblet squats. Also, some folks don’t like the ergonomic handle shape, which is slightly fatter in the middle and narrower towards the ends of the shaft.
| Weight Range | 10-50 lbs |
|---|---|
| Materials | Steel, cast iron, rubber |
| Handle Shape | Ergonomic |
| Handle Diameter | 1.07” |
| Warranty | 1 year |
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A combination of exercise and an energy-boosting supplement may improve physical fitness in children and adults with Friedreich’s ataxia (FA), although the added benefit of the supplement over exercise alone remains unclear, according to results from a clinical trial.
Those who participated in a 12-week program combining aerobic and strength training with nicotinamide riboside supplementation saw a significant increase in cardiopulmonary fitness, the body’s ability to supply oxygen to muscles during physical activity, compared with trial participants who did not exercise and received a placebo.
However, researchers found no significant difference between the combination group and participants who followed the same exercise program without supplementation, indicating the study did not show a clear added benefit of the supplement beyond exercise alone.
“The combination of nicotinamide riboside plus exercise for 12 weeks was safe and increased cardiopulmonary fitness in children and adults with Friedreich’s ataxia,” the researchers wrote. “Longer studies are needed to establish whether adding nicotinamide riboside to exercise could be considered as part of a long-term, comprehensive treatment approach.”
The study, “Safety and efficacy of individualised exercise and NAD+ precursor supplementation in patients with Friedreich’s ataxia in the USA: a single-centre, 2 × 2 factorial, randomised controlled trial,” was published in The Lancet Neurology.
Fatigue, safety worries limit participation
FA is caused by mutations that reduce the production of frataxin, a protein needed for cells to generate energy. When frataxin levels are too low, cells in energy-demanding tissues, such as the nervous system, heart, and muscles, gradually deteriorate, leading to FA symptoms including impaired coordination, fatigue, muscle weakness, and difficulty walking. People with FA also have markedly reduced cardiopulmonary fitness.
Although current guidelines recommend exercise to help manage symptoms, clinical evidence in people with FA is limited, and participation is often low due to barriers such as fatigue and safety concerns, the researchers noted.
Studies in other conditions have shown that supplementation with NAD+ precursors — compounds that raise levels of NAD+, a molecule involved in cellular energy production — can improve muscle function. These findings have raised the possibility that increasing NAD+ might complement or enhance the benefits of exercise alone. However, there’s limited research on whether these therapies might improve FA patients’ ability to exercise.
The team of researchers in the U.S. conducted a 12-week clinical trial (NCT04192136) involving 66 people with FA enrolled at a single center in Philadelphia from September 2020 to April 2025.
Half of the participants were children, ages 10 to 17, and half were adults, ages 18 and older. Most (56%) were male. The overall mean age was 20.3. At the start of the study, participants generally had lower-than-average muscle mass and slightly higher body fat compared with reference values for the general population.
Participants were randomly assigned to one of four groups: 17 received a placebo and served as controls, 17 received only the NAD+ precursor nicotinamide riboside, 16 followed a structured exercise program and were given a placebo, and 16 followed the exercise program in addition to supplementation with nicotinamide riboside. All participants completed the study.
The exercise program consisted of three aerobic and two resistance training sessions per week, performed at home under remote supervision. Participants took nicotinamide riboside or placebo orally each day using weight-based dosing: one capsule (300 mg) for patients weighing 24-48 kg (about 53-110 lbs) and three capsules (900 mg) for patients weighing more than 72 kg (about 159 lbs). The study’s main goal was to assess changes in peak oxygen uptake (VO₂), a key measure of cardiopulmonary fitness.
At the end of the 12-week program, participants who received both exercise and nicotinamide riboside showed the greatest improvements in cardiopulmonary fitness. Peak VO₂ increased by 13.2% in the combination group, compared with a 3.9% decline in the control group.
VO₂ rose by 9.5% with exercise alone and 5% with nicotinamide riboside alone, but those changes were not statistically significant compared with controls.
The combination was not significantly more effective than exercise alone, indicating no clear added benefit from the supplement.
Some secondary measures improved. Compared with controls, the combination group reached higher maximum workloads during exercise, and oxygen pulse — a measure of how efficiently the body uses oxygen — improved in both the combination and exercise-only groups. Participants in the combination group also reported spending more time in physical activity and leisure exercise.
The interventions were generally safe and well-tolerated. No serious adverse events were reported, and all side effects were mild or moderate. The most common ones were skin problems (53%), gastrointestinal symptoms (45%), upper respiratory infections (35%), and falls (20%).
Falls, a known barrier to exercise in FA, occurred at similar rates across all groups, and no increase in heart-related or other adverse events was seen in participants assigned to exercise.
In an accompanying commentary, “Targeting exercise, energy, or both in Friedreich’s ataxia,” published in The Lancet Neurology, two researchers in Germany highlighted the study’s implications.
The trial’s findings extend existing clinical evidence on the benefits of exercise in FA by using an objective measure of fitness, such as peak VO₂, and by demonstrating that a home-based intervention is feasible, they wrote. Further studies “are needed to determine durability and clinical significance of fitness gains and to clarify any incremental contribution of nicotinamide riboside beyond structured exercise,” they said.
Fitness
Diane Sawyer uncovers ‘The Mystery of Richard Simmons,’ the famed fitness guru, in latest special
Known for his energetic and positive persona, fitness instructor and TV personality Richard Simmons led a captivating life, until his puzzling disappearance in 2014 and sudden death a decade later.
Emmy Award-winning journalist Diane Sawyer digs into it all in “The Mystery of Richard Simmons: A Diane Sawyer Special.”
Phillip Palmer spoke with Sawyer about the special – and her personal involvement in the story.
Simmons rose to fame in the late ’70s and early ’80s. After developing a love for fitness, he opened his own exercise studio where he led a series of motivational and aerobics classes. Eventually, he landed a recurring role on “General Hospital,” portraying himself, and then his own show “The Richard Simmons Show.” Simmons also led some of the most popular exercise videos of the ’80s, including “Sweatin’ to the Oldies.”
Sawyer explains, “He came with a great purpose, which was to reach out to everybody of all sizes. And somebody said, ‘love them back to health.’ And that was his mission, and it fueled him night and day.”
Uncover the magic and mystery of Richard Simmons in the new Diane Sawyer special “The Mystery of Richard Simmons,” airing tonight at 9/8c on ABC and streaming next day on Disney+ and Hulu.
“You couldn’t go anywhere without seeing Richard Simmons,” Palmer adds.
“Yes, and he was hilarious and surprising. And he kind of lit up the room every time he arrived – surprised everybody,” says Sawyer.
And surprise everybody he did.
10 years after his sudden seclusion, which began in 2014, Sawyer received a message from Simmons.
“I get a phone call, and he sends me an incredible number of flowers. Each had the same card on it, ‘I trust you.’ And we talked on the phone, and he said he was ready to come tell his story,” Sawyer tells Palmer. “It was the old Richard. And then, as we know, not long after, he died.”
Shortly after his death, Simmons’ brother reached out to Sawyer to finish telling his story, along with those closest to the star.
Sawyer compared the experience to “a mosaic. (It) gave me tiles and pieces of the mosaic to put together who he was before he decided to go into hiding, who they think he was during it, and what might have happened if he had come back.”
“The Mystery of Richard Simmons: A Diane Sawyer Special” premieres tonight, May 12, at 9/8c on ABC and streams the next day on Disney+ and Hulu.
The Walt Disney Company is the parent company of ABC, Disney+, Hulu and this ABC station.
Copyright © 2026 OnTheRedCarpet.com. All Rights Reserved.
Fitness
This low-impact exercise works your entire body in minutes – how to do the ‘caterpillar walk’ properly
When it comes to improving mobility and core stability, few exercises beat the caterpillar walk. Despite its playful name, it’s a serious full-body move that challenges the shoulders, core, hamstrings and hip flexors simultaneously, while building functional strength by taking the body through a large range of motion under load.
Whether you’re an athlete looking to improve movement quality or a beginner building a foundation of body control, the caterpillar walk delivers serious benefits.
Here, Peloton instructor Ben Alldis explains how to do it, the key muscles it works, and how to progress the exercise once you’ve mastered it.
What is the caterpillar walk?
The caterpillar walk is a dynamic bodyweight exercise that mimics the rolling-out movement of a caterpillar.
‘It is an exercise used most often in warm-ups and for functional training because it moves the body from a standing position to a plank and back again,’ says Alldis.
How to do the caterpillar walk
- Start in a standing position, feet hip-width apart and arms at your side.
- Hinge by folding forward at your hips, keeping your legs as straight as possible, and reach your hands down toward the floor.
- Walk out by placing your palms on the floor and walking them forward one at a time until you reach a high plank position: shoulders over wrists, with a straight line from head to heels.
- Hold this position for a second or two, ensuring your core and glutes are engaged to maintain stability.
- Keep your arms straight, walk your hands back to your feet to return to a standing position.
Muscles worked
- Core (rectus abdominal and oblique muscles): these help to stabilise the spine during the walk out.
- Shoulders (deltoids) and chest (pectorals): these muscles help support your weight as you move through the exercise and allow you to hold a strong plank at the bottom of the movement.
- Triceps: these are being used as you extend your arms in the walk out and keep you strong in your plank.
- Posterior chain: hamstrings and calves are stretched and worked during the hinge and walk in portion of the exercise.
Benefits of the caterpillar walk
1. Improves mobility and posterior-chain flexibility
The caterpillar walk stretches the entire back of the body – from the spine and glutes to the hamstrings and calves – while also mobilising the shoulders and arms in one fluid movement. It can also help improve coordination and balance, as you stay controlled through both the upper and lower body.
2. Builds core stability
The exercise trains anti-extension core strength, helping you keep your torso stable and prevent excess pressure going into the lower back as you move into the plank position.
3. Supports shoulder health
It’s an effective exercise for building strength and stability through the shoulder girdle, particularly around the muscles that support the shoulders during movement.
4. Activates the central nervous system
The caterpillar walk works well as a warm-up because it requires the brain and body to coordinate upper- and lower-body movement at the same time. It also helps improve proprioception — your body’s awareness of its position in space.
Common errors
- Bending your knees too much as you walk out into the plank. Excessive knee bend reduces the hamstring stretch and mobility benefits of the exercise.
- Arching the lower back in the plank position, rather than keeping the core engaged and torso stable.
- Rushing through the movement. The goal is to keep the torso stable, legs as straight as possible, and minimise movement through the hips while holding the plank. When performed too quickly, the hips often start rocking side to side.
Progressions of the caterpillar walk
1. Caterpillar walk + push-up
Once you reach the high plank position, perform one full push-up before walking your hands back in. This variation increases the challenge for the chest, shoulders and triceps.
2. Caterpillar walk + renegade row
When you reach the high plank position, perform a renegade row before returning to standing. This variation increases the demand on the core and upper back.
3. Explosive caterpillar
Walk out into a plank as usual, but instead of slowly walking your feet back in, hop both feet forwards towards your hands in one explosive movement – similar to the bottom phase of a burpee.
Once you reach the high plank position, perform one full push-up before walking back in. This variation increases the demand on the chest and triceps.
Having a strong core is about far more than sporting a six-pack. Build functional mid-section strength – while also improving your power, posture, coordination and balance – with WH COLLECTIVE coach Izy George’s 4-week core challenge. Download the Women’s Health UK app to access the full training plan today.
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