Inchworms
Warm-upAreas loosened
hamstringscoreshoulders
- Equipment
- No equipment
- Level
- Beginner
- How much to do
- 6–10 reps per set.
How to do it
- Stand tall with your feet hip-width apart.
- Hinge at your hips and lower your hands to the floor, bending your knees as needed.
- Walk your hands forward until you reach a high plank position.
- Pause briefly with your body in one straight line, core braced.
- Walk your feet toward your hands, then rise to stand and repeat.
How to breathe
Keep a steady rhythm rather than matching each rep — the pace is high enough that holding your breath will cost you.
Common mistakes
Rounding your back. Lengthen your spine first, then move — the shape you start in is the shape you keep.
Locking your knees out. Leave a soft bend so the load stays in the muscle, not the joint.
Rushing. Speed hides the range; slow down until the last rep looks like the first.
Frequently asked questions
- What do Inchworms loosen up?
- Inchworms mainly loosen up your hamstrings. They also engage your core and shoulders.
- What equipment do you need for Inchworms?
- None — Inchworms are a bodyweight move you can do anywhere.
- Are Inchworms good for beginners?
- Yes — Inchworms are beginner-friendly. Start slow and keep your form clean.
- How many reps of Inchworms should you do?
- 6–10 reps per set.