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Elephant Walk (the Folded Trunk-Swing Gait)

IntermediateCardioTier T2

You bend forward at the hips with your back parallel to the floor and your clasped hands hanging down. You take big steps while your body and hands sway from side to side.

Targets: Hip
Muscles: Hamstrings, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

300 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman folded forward at the hips, back flat and parallel to the floor, clasped hands hanging under her shoulders.

    Step 1 of 5

    Bend over at your hips, hold your hands together and let them hang under your shoulders.

  2. A woman mid lumbering step, folded forward, clasped hands beginning to swing under her shoulders.

    Step 2 of 5

    Take a big step - let your body sway and your clasped hands start to swing.

  3. A woman mid folded walk, second foot stepping through, clasped hands swung across under her shoulders.

    Step 3 of 5

    Step the other foot through - let the sway carry you the other way and the hands swing across.

  4. A woman continuing the folded lumbering walk, body swaying, clasped hands swinging under her shoulders.

    Step 4 of 5

    Keep walking - big steps, body swaying side to side, clasped hands swinging like a trunk.

  5. A woman folded forward at the hips, back flat and parallel to the floor, clasped hands hanging under her shoulders.

    Step 5 of 5

    Bend over at your hips, hold your hands together and let them hang under your shoulders.

Safety Information

Practise on a smooth, clear floor with room to travel and qualified supervision or instruction. Anyone with a back, hip, knee or hamstring problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Repeat only within a comfortable range and stop on unusual pain or fatigue. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.