The inchworm is a dynamic warm-up staple that stretches the hamstrings, activates the core and shoulders, and raises the heart rate. It is an excellent lead-in for any lower body or full-body training session.

Setup

  1. Stand tall with feet hip-width apart.
  2. Hinge at the hips and place your hands on the floor (bend the knees slightly if needed).
  3. Walk your hands forward into a high plank position, keeping the core tight.
  4. Pause briefly in the plank, then walk your feet forward toward your hands in small steps, keeping the legs as straight as possible.
  5. Stand up and repeat for 5–6 reps.

Coaching Cues

What to feel:

  • A hamstring stretch as you walk the feet toward the hands
  • Core engagement during the plank walk-out phase
  • A gentle warm-up effect through the entire posterior chain

Common mistakes:

  • Bending the knees excessively when walking the feet forward — try to keep them relatively straight to emphasize the hamstring stretch
  • Sagging the hips during the plank walk-out — keep the core braced
  • Moving too fast — use a deliberate, controlled pace

Programming

Parameter Recommendation
Reps 5–6
Sets 2
Frequency Before every training session
When to do it Hamstring rehab routine, pre-workout warm-up

Progressions

  1. Beginner: Bend the knees during the walk-back phase.
  2. Intermediate: Straight legs on the walk-back; pause in the plank.
  3. Advanced: Add a push-up in the plank and/or walk the feet back instead of the hands for an eccentric hamstring emphasis.