Inchworm

The Inchworm primarily targets your Hamstrings. It requires stretch and is best suited to beginner lifters.

Beginner level · Equipment: Stretch · Compound

Primary muscles: Hamstrings

How to perform Inchworm

Step 1. Stand with your feet close together. Keeping your legs straight, stretch down and put your hands on the floor directly in front of you. This will be your starting position.
Step 2. Begin by walking your hands forward slowly, alternating your left and your right. As you do so, bend only at the hip, keeping your legs straight.
Step 3. Keep going until your body is parallel to the ground in a pushup position.
Step 4. Now, keep your hands in place and slowly take short steps with your feet, moving only a few inches at a time.
Step 5. Continue walking until your feet are by hour hands, keeping your legs straight as you do so.

Frequently asked questions

Which muscles does the inchworm primarily target?

The inchworm is primarily a dynamic stretch and strengthening move for the hamstrings. It also engages the core, shoulders, and triceps as you stabilize your weight during the walkout phase.

How can I maintain proper form during the walkout?

Keep your legs as straight as possible to maximize the hamstring stretch while maintaining a neutral spine. Avoid letting your hips sag toward the floor when reaching the high plank position.

What is a common mistake to avoid during this exercise?

A frequent error is rushing the movement and allowing the lower back to arch excessively. Focus on controlled steps with your hands and keep your core braced to protect the lumbar spine.

How should a beginner modify the inchworm if their hamstrings are tight?

Beginners can slightly bend their knees to reach the floor if they lack the flexibility for straight-leg movements. As mobility improves, work toward keeping the legs straighter throughout the repetition.

How should I program the inchworm into my workout routine?

Use the inchworm as a dynamic warmup for 1 to 2 sets of 5 to 10 repetitions. It is most effective when performed before lower body or full-body sessions to prime the posterior chain.

Sample sets & reps for Inchworm

Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

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