I write about fitness for a living, but if there’s one move I can’t stand, it’s burpees. Sure, it’s a powerhouse move that hits your upper body, lower body and core, but nobody has ever wanted to do more burpees, and if, like me, you’d rather skip them, you’ve come to the right place.
Below, I’ll walk you through my low-impact alternative — the caterpillar to sumo squat exercise. This move might not send your heart rate soaring in the same way as a set of burpees will, but it’ll work your entire body, while also focusing on your hamstring flexibility and shoulder stability.
As a reminder, what’s right for me might not be best for you and your body. If you’re a complete beginner, you’re pregnant or postpartum, or you’re recovering from a specific injury, it’s always best to seek personalized advice from a qualified professional.
What is the exercise?
The caterpillar to sumo squat, or inchworm to sumo squat, targets all of the muscles you’d work during a burpee. It’s a low-impact alternative, making it suitable for most people, although as always, check with a professional if you’re not sure.
All you’ll need for this exercise is your bodyweight, but using one of the best yoga mats can help soften the impact on your joints.
- Stand on your exercise mat with your feet slightly wider than hip-width apart. Engage your core, thinking about squeezing your belly button into your spine, and zipping your abs up and in, as if you were trying to squeeze into a pair of jeans that were a size too small.
- Hinge at your hips and reach your hands toward the floor. It’s ok if you need to keep a slight bend in your knee to do this; it just means you have tight hamstrings.
- Walk your hands forward one at a time into a high plank position. Make sure that your shoulders are stacked over your wrists, and your body is in a straight line.
- Pause in the plank for a few seconds, squeezing your glutes and your core.
- Walk your hands back toward your feet.
- Instead of standing back up, when your hands reach your feet, drop your hips low and point your toes outward. Lift off the floor and hold in a sumo squat. Pause here.
- Drive through your heels to stand tall and squeeze your glutes at the top.
- That’s one rep. Try to do 10-15.
What are the benefits?
This exercise hits almost every major muscle group in the body as you flow through the different stages. Like a burpee, you’ll be working your deep core as well as your upper and lower body.
It’ll raise your heart rate higher than if you were to hold a static plank, and you won’t be putting anywhere near as much stress on your joints as the jumping element of the burpee has been removed.
If you have tight hamstrings, this is a good one to try. You’ll be stretching out your hamstrings and calves during the walk-out part of the exercise. Remember to move slowly and with complete control throughout.
It’s also a nice one to try if you spend a lot of time sitting down, as you’ll be able to really open your hips in the sumo squat. To deepen the hip stretch here, press your elbows gently against your inner knees.
Finally, your core is working hard in this move to prevent your hips from sagging and swaying during the walk-out element, and to keep you stable in the plank. Working your deep core muscles can help protect your lower back from injury, as well as improve your balance and posture. What’s not to love?
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