Inchworm to Push-Up
How to Do It
Stand tall, hinge at the hips and place hands on the floor (bend knees as needed). Walk the hands out to a plank, core braced and hips level. Perform one push-up, then walk the hands back toward the feet and stand to finish. Move smoothly and control each phase.
Why It Works
Combines a dynamic posterior-chain stretch on the walk-out with full-body tension and a push-up, elevating core temperature and grooving plank stability and scapular control before training.
Hockey Transfer
Primes hamstring length and anterior-core bracing used in a low skating posture, and builds the pressing/scapular stability that supports puck protection and absorbing contact.
Coaching Cues
- "Brace before you walk out"
- "hips don’t sag"
- "slow the hands, not your breath"
Common Mistakes
Hips sagging or piking in plank; locking knees and straining the low back; bouncing through the push-up
Progression / Regression
add a shoulder tap at plank
omit the push-up, walk out and back
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
← Back to Exercise Library