Mobility
Inchworm
The inchworm is a standing-to-plank walkout that moves your hamstrings through a gentle stretch while your core and shoulders support your body.
- Beginner
- Compound
- Low injury risk
- Rest 30 sec
How to do it
- Stand with your feet hip-width apart.
- Fold forward at your hips until your palms reach the floor.
- Walk your hands forward into a straight-arm plank with your hands under your shoulders.
- Walk your feet toward your hands using small steps.
- Raise your torso back to standing.
Form cues
- Press the floor away.
- Keep your ribs tucked.
- Breathe steadily throughout.
Common mistakes
- Letting your hips sagTighten your abdomen to keep your body aligned from head to heels in the plank.
- Forcing your knees straightBend your knees enough to reach the floor without straining your hamstrings or lower back.
- Walking your feet too closeStop bringing your feet forward when you feel a gentle stretch rather than forcing a deeper fold.
Safety
Supporting your body on your hands can irritate your wrists or shoulders, especially as fatigue builds. Slipping during the walkout can cause a fall.
- Use a nonslip surface with enough clear space to travel forward.
- End the set when you can no longer control your hand or foot placement.
- Stop if you feel sharp pain, numbness, or dizziness.
If you have ongoing wrist, shoulder, or hamstring pain, ask a physiotherapist about a suitable modification before trying the full movement.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat (optional)
Sets and reps
- Sets
- 1–3
- Target
- 5–8 reps
- Rest
- 30 sec
Use an easy pace as part of a warm-up rather than rushing to finish.