The inchworm is a bodyweight exercise that targets the abs while also engaging the shoulders and hamstrings. It involves bending forward, walking your hands out to a plank, and then returning to standing, which challenges core stability, flexibility, and coordination.
Also Works
ShouldersHamstrings
How to Perform
1
Start in a standing position with your feet hip-width apart.
2
Bend forward at the waist and place your hands on the ground in front of you.
3
Walk your hands forward until you are in a high plank position, with your body in a straight line from head to toe.
4
Pause for a moment, then walk your hands back towards your feet, keeping your legs as straight as possible.
5
Once your hands reach your feet, stand back up to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Keep your legs as straight as possible when walking your hands back to your feet to maximize the Hamstring Stretch.
•In the plank position, pause for a beat and ensure your body forms a perfectly straight line before walking back.
•Walk your hands out in small, controlled steps rather than taking big reaches to maintain core engagement throughout.
Common Mistakes
•Bending the knees excessively when walking the hands back, which removes the Hamstring Stretch benefit.
•Letting the hips sag when in the extended plank position, indicating weak core engagement.
•Rushing through the exercise; the Inchworm is most effective when performed slowly and deliberately.