Inchworm
Description
The inchworm is a dynamic full-body warm-up exercise where you fold forward, walk your hands out to a plank position, then walk your feet back to your hands. It mobilizes the hamstrings, builds shoulder and core engagement, and warms up the entire body. It is a staple warm-up exercise.
Muscle Group
Equipment Required
Inchworm Instructions
- Stand tall with feet hip-width apart. Arms at your sides.
- Hinge forward at the hips and place both hands on the floor in front of your feet. Bend your knees if needed.
- Walk your hands forward, one at a time, until you reach a high plank position.
- Hold the plank briefly. Brace your core.
- Walk your feet forward toward your hands, taking small steps.
- Continue walking your feet forward until you return to the standing forward fold.
- Stand up tall. That is one rep.
- Perform 5 to 10 reps as part of a warm-up.
Inchworm Form & Visual
Inchworm Benefits
- Mobilizes the hamstrings dynamically
- Warms up shoulders and core
- Excellent full-body warm-up
- Builds endurance and conditioning
- No equipment needed
- Engaging and active
Inchworm Muscles Worked
- Hamstrings (stretched)
- Calves
- Anterior deltoid
- Triceps brachii
- Core (heavy stabilizer)
- Erector spinae
Inchworm Variations & Alternatives
- Inchworm with Push-Up
- Burpee
- World’s Greatest Stretch
- Walking Inchworm
- Inchworm to Plank Hold
