Inchworm
Bodyweight, hamstrings and abdominals
The inchworm walks the hands out from standing to a plank and walks the feet back in. It warms up the hamstrings, shoulders and trunk. It suits almost anyone as a warm up.
Setting up
- Stand tall with the feet hip width apart.
- Clear a space about the length of your body in front of you.
How to do an inchworm
- Fold forward and place the hands on the floor, bending the knees as much as you need.
- Walk the hands out until you are in a plank.
- Hold the plank for a moment.
- Walk the feet in toward the hands.
- Stand up and go again.
Breathing. Breathe in a steady rhythm through each rep.
Muscles worked
- Mainly
- Hamstrings and abdominals
- Also
- Front delts and chest
Common mistakes
- Hips sagging in the plank. The trunk should hold the plank, so brace the belly.
- Rushing the walk. Slow steps make a better warm up, so take your time.
- Locking the knees to reach the floor. Bent knees are fine, so bend them to reach the floor.
Easier
- Easier
- Standing Forward Fold
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