Inchworm tutorial
The inchworm is a full-body warm-up where you walk your hands out from standing to a plank position and back. It stretches the hamstrings and activates the shoulders and core.
How to perform
- Stand tall with feet hip-width apart.
- Hinge forward and place your palms on the floor, bending the knees slightly if needed.
- Walk your hands forward until you reach a plank position.
- Brace your core and glutes and keep your body straight.
- Take small steps with your feet toward your hands.
- Stand up and repeat the movement.
Breathing: Exhale as you walk out to the plank and inhale as you return.
Key tips
- Keep your legs as straight as you comfortably can for a better hamstring stretch.
- Move slowly and with control.
- Do not let your lower back sag in the plank.
Common mistakes
- Letting the lower back sag in the plank.
- Moving too fast and without control.
- Rounding the back too much when bending down.
Safety: People with wrist or lower-back pain should reduce the range. Bend the knees slightly to reduce strain on the hamstrings and back.
Stretching and mobilityPrimary muscle
Body weightEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Offer2–3 rounds × 20–30 sec hold
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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