Ape walk

Full bodyintermediatetimedno equipment

Lateral traveling ape (GMB 'Monkey' / Animal Flow lateral ape): from a deep squat both hands reach to one side and plant on the floor, weight shifts onto the hands, and both feet hop sideways to land beside the hands back in the squat; repeat to travel sideways, then the other direction.

How to do it

1. Deep squat on the balls of the feet or flat feet, knees wide, torso leaning forward, arms between or beside the knees.
2. Turn slightly and place both hands flat on the floor to the right, about a shoulder width beyond the right foot (one hand just outside the foot, the other further).
3. Shift the weight onto the straight arms and hop both feet to the right, hips staying low (below shoulder height), landing softly in the squat next to the hands.
4. Reset the hands further right and repeat to travel sideways; then come back leading with the left.

Muscles worked

tricipiti, adduttori, addominali, avambracci, quadricipiti, glutei, deltoidi

Workouts that use it

• Locomotion flow