Inchworm Warm-Up
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
- Stand tall with feet hip-width apart.
- Hinge at the hips and place your hands on the floor (bend the knees slightly if needed).
- Walk your hands forward into a high plank position, keeping the core tight.
- Pause briefly in the plank, then walk your feet forward toward your hands in small steps, keeping the legs as straight as possible.
- 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
Tip
Add a push-up at the plank position for an upper body component, or add a hip drop (alternating sides) for a hip flexor stretch variation.
Video and animated demos coming soon.
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
- Beginner: Bend the knees during the walk-back phase.
- Intermediate: Straight legs on the walk-back; pause in the plank.
- Advanced: Add a push-up in the plank and/or walk the feet back instead of the hands for an eccentric hamstring emphasis.