The caterpillar walk is considered the 'gold standard' for lower body mobility and flexibility — here's how to do it

Wellness Fitness Workouts The caterpillar walk is considered the 'gold standard' for lower body mobility and flexibility — here's how to do it How To By Sam Hopes published 28 April 2026 I love this exercise When you purchase through links on our site, we may earn an affiliate commission. Here’s how it works. (Image credit: Shutterstock) Copy link Facebook X Reddit Email Share this article 0 Join the conversation Follow us Add us as a preferred source on Google Newsletter Subscribe to our newsletter There are mobility exercises that just hit differently when it comes to making a real difference to your body — and the caterpillar walk is one such move.As a trainer who enjoys a range of activities, from yoga and running to weightlifting and Pilates, my back, hips and hamstrings spend a lot of time working hard. That's why I always warm up with my go-to bank of dynamic stretches; the caterpillar walk is one I teach and often use myself.It’s considered the gold standard for mobility and posterior chain flexibility, as it stretches along the back of your body, along the spine to the glutes, hamstrings and calves, also waking up your shoulders and arms. Here's exactly how to do it, and the benefits you can expect. You may like I coach mobility classes: This 5-move stretching routine is responsible for developing my healthy hips and stronger body Stop using stretches to increase mobility — try this 10-minute 'full-body reset' for functional strength and balance I coach mobility classes for a living: I turn to these five moves again and again to build a resilient body in just 20 minutes As a reminder, if you’re pregnant or postpartum, recovering from an injury, or dealing with a health condition, it’s always best to check in with a medical professional before trying something new. How to do the caterpillar walkYou might have heard of inchworms before, where you stand, roll down your spine to touch your toes, walk your hands out to a plank position, then walk your hands back in and roll up your spine to stand again. This is very similar, except you walk your feet toward your hands instead, meaning you'll move forward along the ground.You don't need any equipment, but you could use one of the best yoga mats to make things more comfortable.Here's how: window.sliceComponents = window.sliceComponents || {}; externalsScriptLoaded.then(() => { window.reliablePageLoad.then(() => { var componentContainer = document.querySelector("#slice-container-newsletterForm-articleInbodyContent-JdCbjyMi8PMfMX2RSsBTrM"); if (componentContainer) { var data = {"layout":"inbodyContent","header":"Sign up to get the BEST of Tom's Guide direct to your inbox.","tagline":"Get instant access to breaking news, the hottest reviews, great deals and helpful tips.","formFooterText":"By submitting your information you agree to the <a href=\"https:\/\/futureplc.com\/terms-conditions\/\" target=\"_blank\">Terms & Conditions<\/a> and <a href=\"https:\/\/futureplc.com\/privacy-policy\/\" target=\"_blank\">Privacy Policy<\/a> and are aged 16 or over.","usDisclaimerFooterText":"By signing up, you agree to our <a href=\"https:\\\/\\\/futureplc.com\\\/terms-conditions\\\/\" target=\"_blank\">Terms of services <\/a> and acknowledge that you have read our <a href=\"https:\\\/\\\/futureplc.com\\\/privacy-policy\\\/\" target=\"_blank\">Privacy Notice<\/a>. You also agree to receive marketing emails from us that may include promotions from our trusted partners and sponsors, which you can…

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