Full BodyBeginner
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
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.