Inchworm
From standing, you hinge to the floor and walk the hands out to a plank, then walk the feet back to the hands. It combines hamstring flexibility with shoulder and core activation, making it a popular warm-up.
Primary muscles
- Hamstrings
- Abs (Rectus Abdominis)
- Front Delts
Secondary muscles
- Serratus Anterior
- Triceps
- Transverse Abdominis
- Calves (Gastrocnemius)
- Chest (Pectoralis Major)
- Sets
- 2–3
- Reps
- 5–8
- Rest
- 30–45s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall with feet hip-width apart.
Hinge at the hips and place the hands on the floor in front of the feet, bending the knees as needed.
Walk the hands forward until you reach a high plank position.
Hold the plank briefly with a straight body line.
Walk the feet toward the hands with legs as straight as comfortable, then stand up.
Breathing: Exhale as you fold forward and breathe steadily as you walk in and out.
Coaching tips
Long legs, soft knees
Solid plank
Small steps
Common mistakes
Sagging hips in the plank
Rushing the walk-out
Locking the knees hard
Walking the hands too far out
Safety notes
Bend the knees as needed to keep the lower back comfortable.
Move slowly if you feel light-headed returning to standing.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.