Inchworm

How to do it

Stand tall with your feet hip-width apart. Hinge at your hips and place your hands on the ground in front of you. Keeping your legs as straight as comfortable, walk your hands forward until you reach a high plank position with your shoulders over your wrists. Pause briefly, then walk your feet toward your hands in small steps, keeping your legs as straight as possible. Continue alternating walking out and walking in for the desired number of reps.

1. 1Hinge at your hips and walk your hands out to a high plank; you should feel a stretch in your hamstrings and then your core and shoulders engage
2. 2Hold the plank briefly, maintaining a straight line from head to heels
3. 3Walk your hands back to your feet and return to standing, feeling your body warm up and loosen

Common mistakes

• ×Don't round your back or lock your knees as you hinge forward
• ×Avoid letting your hips sag in the plank, maintain core tension
• ×Don't rush the movement; control each step with smooth transitions

Muscles worked

The inchworm mainly works the upper abs, with the lower abs, obliques, glutes, hamstrings, and front delts assisting.

• Upper AbsPrimary
• Lower AbsSupport
• ObliquesSupport
• GlutesSupport
• HamstringsSupport
• Front DeltsSupport
• TricepsMinor
• ForearmsMinor
• Side DeltsMinor