Inchworm
Inchworm is a dynamic mobility - hamstring and plank transition exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hamstrings
- Secondary muscles
- Gastrocnemius, Rectus abdominis, Serratus anterior
- Exercise type
- Dynamic mobility - hamstring and plank transition
Exercise technique
- Start
Stand upright with your feet close together.
- Reach the floor
Hinge at your hips and bend your knees slightly if needed to place your hands on the floor ahead.
- Walk the hands
Keep your feet still and walk your hands forward in small steps.
- Plank
Once your shoulders are above your hands, stabilize your body in a straight line.
- Walk the feet
Keep your hands still and approach them with small foot steps.
- Lift the hips
Raise your hips while keeping your legs long within a comfortable range.
- Progress
Walk your hands forward again and continue this controlled sequence.
Key technique points
- Use small hand steps.
- Do not sag through the lower back in plank.
- Walk your feet toward your hands slowly.
- Do not force straight knees.
- Fold at the hips.
- Balance your shoulders over your palms.
Common mistakes
Hands too far forward
Do not exceed abdominal control and let your lower back collapse.
Jumping the feet
Do not replace small walking steps with a jump.
Forcing a rounded back
Do not insist on reaching the floor when hamstring range is insufficient.
Collapsing at the shoulders
Maintain upper-body support while walking your hands.
Locking the legs
Do not force your knees backward to increase the stretch.
Skipping the plank
Do not perform only short folds without straightening your torso each cycle.
Frequently asked questions
Inchworm: why is “Hands too far forward” a mistake?
Do not exceed abdominal control and let your lower back collapse.
Inchworm: why is “Jumping the feet” a mistake?
Do not replace small walking steps with a jump.
Inchworm: why is “Forcing a rounded back” a mistake?
Do not insist on reaching the floor when hamstring range is insufficient.
Inchworm: why is “Collapsing at the shoulders” a mistake?
Maintain upper-body support while walking your hands.
Inchworm: why is “Locking the legs” a mistake?
Do not force your knees backward to increase the stretch.
Inchworm: why is “Skipping the plank” a mistake?
Do not perform only short folds without straightening your torso each cycle.
What should I focus on when doing Inchworm?
Use small hand steps. Do not sag through the lower back in plank. Walk your feet toward your hands slowly. Do not force straight knees. Fold at the hips. Balance your shoulders over your palms.
Related exercises
- 45-degree Back Extension
- Cable Pull-through
- Conventional Deadlift
- Dumbbell Romanian Deadlift
- 90/90 Hamstring
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.