{"id":373038,"date":"2026-03-30T13:56:17","date_gmt":"2026-03-30T13:56:17","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/373038\/"},"modified":"2026-03-30T13:56:17","modified_gmt":"2026-03-30T13:56:17","slug":"forget-burpees-i-use-this-exercise-as-a-low-impact-alternative-that-allows-me-to-focus-on-hamstring-flexibility-and-shoulder-stability","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/373038\/","title":{"rendered":"Forget burpees \u2014 I use this exercise as a low-impact alternative that allows me to focus on hamstring flexibility and shoulder stability"},"content":{"rendered":"

I write about fitness for a living, but if there\u2019s one move I can\u2019t stand, it\u2019s burpees. Sure, it\u2019s 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\u2019d rather skip them, you\u2019ve come to the right place.<\/p>\n

Below, I\u2019ll walk you through my low-impact alternative \u2014 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\u2019ll work your entire body, while also focusing on your hamstring flexibility and shoulder stability.<\/p>\n

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As a reminder, what\u2019s right for me might not be best for you and your body. If you\u2019re a complete beginner, you\u2019re pregnant or postpartum, or you\u2019re recovering from a specific injury, it\u2019s always best to seek personalized advice from a qualified professional.<\/p>\n

Article continues below <\/p>\n

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What is the exercise? <\/p>\n

The caterpillar to sumo squat<\/a>, or inchworm <\/a>to sumo squat, targets all of the muscles you\u2019d work during a burpee. It\u2019s a low-impact alternative, making it suitable for most people, although as always, check with a professional if you\u2019re not sure.<\/p>\n

All you\u2019ll need for this exercise is your bodyweight, but using one of the best yoga mats<\/a> can help soften the impact on your joints.<\/p>\n

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\u2019s 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\u2019s one rep. Try to do 10-15.<\/p>\n

Sumo Squat + Inchworm – YouTube
\n\"Sumo<\/p>\n

Watch On <\/a>
\nWhat are the benefits? <\/p>\n

This exercise hits almost every major muscle group in the body as you flow through the different stages. Like a burpee, you\u2019ll be working your deep core as well as your upper and lower body.<\/p>\n

It\u2019ll raise your heart rate higher than if you were to hold a static plank, and you won\u2019t be putting anywhere near as much stress on your joints as the jumping element of the burpee has been removed.<\/p>\n

Get instant access to breaking news, the hottest reviews, great deals and helpful tips.<\/p>\n

If you have tight hamstrings, this is a good one to try. You\u2019ll be stretching out your hamstrings and calves during the walk-out part of the exercise. Remember to move slowly and with complete control throughout.<\/p>\n

It\u2019s also a nice one to try if you spend a lot of time sitting down, as you\u2019ll 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.<\/p>\n

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\u2019s not to love?<\/p>\n

Follow Tom’s Guide fitness<\/a> on Instagram<\/a> for more workouts, routines, tips, and tricks.<\/p>\n

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