Inchworm
Inchworm is a dynamic stretch where you bend forward, walk your hands out to a plank position, then walk your feet back up to your hands. It stretches the hamstrings and calves while briefly loading the shoulders and core in the plank, making it a common warm-up move before lower body or full body training.
Why it works
Walking your hands out from a forward fold gradually deepens the hamstring stretch as your torso lowers toward a plank, rather than forcing the stretch all at once the way a static toe touch does. The brief hold in plank position adds a light demand on your shoulders and core, so the drill doubles as a warm-up for pushing and bracing, not just a hamstring stretch. Walking the feet back in reverses the motion, giving the hamstrings a second stretch on the way up.
Set up
- Stand with your feet hip-width apart and arms relaxed at your sides.
- Clear enough floor space in front of you to walk your hands out fully.
- Warm up your wrists briefly if they feel stiff, since they'll bear some weight in the plank.
How to do it
- Bend forward from your hips and place your hands on the floor in front of your feet.
- Walk your hands forward, one at a time, keeping your legs as straight as comfortable.
- Continue until you reach a plank position with your body in a straight line.
- Hold briefly, then walk your feet forward toward your hands in small steps.
- Keep your legs as straight as you can as your hips rise back up.
- Stand back up to finish one rep, then repeat.
Form cues
- Keep a slight bend in your knees if your hamstrings are tight, rather than forcing straight legs.
- Keep your hips level and core braced through the plank portion.
- Walk your hands out in small steps rather than one big lunge forward.
Breathing: Exhale as you walk your hands out toward the plank, and inhale as you walk your feet back in toward your hands.
Common mistakes
Letting the hips sag in the plank position
Fix: Brace your core and keep your body in a straight line from shoulders to heels, even if it's just for a moment.
Forcing straight legs the whole way
Fix: Bend your knees slightly if your hamstrings are tight; a small bend keeps the movement smooth instead of forcing a painful stretch.
Walking the hands out too far at once
Fix: Move your hands forward in small, controlled steps so you stay in control of the plank position instead of collapsing into it.
How to program it
- 5 to 8 reps as part of a warm-up is plenty; this isn't meant to be a fatiguing set.
- Fits naturally before squats, deadlifts, or any lower body session, right after a light general warm-up.
- Fine to do daily, since it's a low-intensity mobility drill rather than a loaded exercise.
Safety notes
- Skip the plank hold, or shorten it, if you have wrist pain that flares under load.
- Keep the pace controlled rather than rushing through the walk-out; speed increases the chance of losing balance or straining the hamstrings.
Exercise profile
- Force
- Push
- Mechanics
- Compound
- Category
- Stretching
Frequently asked questions
How many Inchworms should I do as a warm-up?
5 to 8 reps is enough to loosen the hamstrings and wake up the shoulders and core before training. It's a warm-up drill, not a strength set.
Can I do Inchworms if my hamstrings are really tight?
Yes. Bend your knees as much as you need to keep the movement smooth, and let the range increase naturally over a few reps instead of forcing it on the first one.
What muscles does Inchworm actually work?
It mainly stretches the hamstrings and calves as you walk out and back, while briefly working the shoulders and core to hold the plank position in between.