Worm Sprawl
The Worm Sprawl mainly works the core, chest and triceps, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Worm Sprawl Muscles Worked
Primary
Abdominals (rectus abdominis); Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid)
How to do the Worm Sprawl
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
The Hinge: Hinge at your hips and place your hands on the ground in front of you.
The Walkout: Walk your hands forward until you reach a plank position.
The Pushup: Perform a pushup, lowering your chest to the ground and pushing back up.
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.
Worm Sprawl FAQs
What muscles does the Worm Sprawl work?
The Worm Sprawl mainly works the core, chest and triceps, with help from the shoulders. The main muscles are the rectus abdominis, pectoralis major and triceps brachii.
What equipment do you need for the Worm Sprawl?
None. The Worm Sprawl is a bodyweight exercise, so you can do it anywhere.
Training calculators
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