Inchworm

Technique

The inchworm is a dynamic warm-up movement that combines a hamstring stretch, a plank, and a hip-hinge in one continuous sequence: bend forward and walk your hands out along the floor until you reach a plank position, hold briefly, then walk your feet up toward your hands and stand back up. It's commonly used before training to raise body temperature, mobilize the hamstrings and shoulders, and activate the core, rather than as a strength-building exercise in its own right.

Steps

1. Stand with feet hip-width apart, then bend forward and place your hands on the floor
2. Walk your hands forward until you reach a plank position, keeping your core braced
3. Walk your feet up toward your hands, keeping legs as straight as comfortable, then stand back up

Common mistakes

• Letting the hips sag toward the floor during the plank portion
• Bending the knees significantly instead of keeping them as straight as flexibility allows

Variations

• Adding a push-up at the bottom of the plank position for extra upper-body work
• Single-arm reach version, briefly lifting one hand off the floor in the plank for added core challenge

FAQ