Inchworm
A warm-up that mobilises the hamstrings and wakes the trunk in the same rep.
Setup
- Stand tall, feet hip width.
- Soft knees.
How To Do It
- Hinge and place the hands on the floor, bending the knees as much as you need.
- Walk the hands out to a plank, keeping the hips from sagging.
- Walk the feet up to the hands and stand.
Breathing
Breathe steadily throughout.
Common Mistakes
- Letting the hips sag as the hands walk out.
- Forcing straight legs and rounding the back instead.
Programming It
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Why This Exercise Works
Walking the hands out and back moves through a hamstring stretch, a plank, and a shoulder-loaded position in one rep. It is the most efficient warm-up movement available with no equipment, which is the whole reason it survives.
Where It Fits in a Program
A warm-up that mobilises the hamstrings and wakes the trunk in the same rep. Do it often and briefly. Range responds to repetition, not to long single sessions.
Progressing and Regressing It
To progress the inchworm: add a push-up at the end of each walk-out. To regress it: bend the knees on the walk-out, and shorten the reach.
Equipment and Substitutions
Nothing to buy and nowhere to be — which is the point. If it is too easy, the harder variations below are the progression, not added weight.
Related Exercises
- Leg Curl — Hamstrings
- Nordic Hamstring Curl — Hamstrings
- Jefferson Curl — Hamstrings, Spine
- Nordic Curl (Assisted) — Hamstrings
- Band Good Morning — Hamstrings, Glutes, Lower Back
- Band Deadlift — Hamstrings, Glutes, Back
- Single-Leg RDL — Hamstrings, Glutes, Balance
- Glute Ham Raise — Hamstrings, Glutes
Common Questions
What muscles does the inchworm work?
The inchworm primarily trains the hamstrings, core, shoulders. The listed muscles are highlighted in the animation above so you can see where the work should be felt.
How many sets and reps should I do?
Two to three sets of 5-8 reps.
What are the most common inchworm mistakes?
Most often: letting the hips sag as the hands walk out; forcing straight legs and rounding the back instead. Both are easier to catch on video than in the moment — film one set from the side and watch it back.
Can I do this without any equipment?
Yes — this version needs no equipment at all. It trains the hamstrings, core, shoulders using bodyweight alone, which is why it travels well and works as a warm-up, a substitute, or a full session on its own.
Is this safe if I have an existing injury?
The inchworm loads the knee, hip and lower back directly, so an existing problem there is the one to be careful about. If a rep reproduces your pain rather than producing normal training discomfort, stop the set and get it assessed. This is general fitness information, not medical advice.
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Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.