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.

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.

• 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.

• 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.

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.

• 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.

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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