Inchworm exercise
The inchworm exercise is a walk-out from standing to a plank and back, for the hamstrings, shoulders and trunk. You fold forward, walk your hands out to a plank, then walk your feet in. Use it before training.
- Works
- Hamstrings, shoulders and core
- Time
- About 45 sec
- Kit
- None
- Intensity
- 3 of 5 on Prep's scale
How to do it
How to do the inchworm.
Repeat slowly for about 45 seconds. Bend your knees as much as you need, and stop the walk-out before your back sags.
Step 1
Fold forward
Stand with feet hip-width apart. Fold forward and bend your knees enough to place your hands on the floor in front of your feet.
Step 2
Walk your hands out
Keep your feet in place and walk your hands forward one at a time. Lower your hips gradually as your hands move away from your feet.
Step 3
Find a steady plank
Finish with palms under your shoulders, legs long and toes tucked. Brace gently to keep your body steady without letting your lower back sag. Pause for a breath.
Step 4
Walk your feet in
Take small steps with your feet toward your hands, lifting your hips as you go. Soften your knees as needed, then stand tall. Repeat slowly, resetting your position when you need more space.
Form
Inchworm exercise form.
A comfortable pull behind the legs and work through your trunk and shoulders during the walk-out.
Keep
- Bend the knees as neededReach the floor without forcing the fold.
- Take small hand stepsStop the walk-out before your back sags.
- Walk feet in gradually
Common mistakes
- Dropping through the lower backShorten the walk-out.
- Locking knees to reach farther
- Easier version
- Soften the kneesUse smaller steps and a shorter hand walk-out.
- Harder version
- Pause in plankKeep a steady trunk for a brief pause before walking in.
Questions
Inchworm exercise questions.
What does the inchworm work?
The inchworm works the hamstrings and shoulders.
What is the inchworm good for?
Prep uses the inchworm for hinge-to-plank control, before training.
How long should you do the inchworm?
Repeat slowly for about 45 seconds. Bend your knees as much as you need, and stop the walk-out before your back sags.
How do you make the inchworm easier?
Soften the knees. Use smaller steps and a shorter hand walk-out.
Alternatives
Inchworm exercise alternatives.
Similar moves
In this routine
More hamstring exercises
Do it timed, in your plan.
Prep times it for you, shows the demo clip and plans your week around the areas you choose.