Inchworm (Exercise How To Guide)

Inchworms are a full-body mobility and activation drill that challenges flexibility, core control, and shoulder stability. Starting from a standing position, you walk your hands out into a plank, then walk your feet forward to meet your hands—repeating to move forward like an inchworm.

They can also be done in place by walking the hands out and back.

Primary Muscles Worked: Core, Shoulders, Hamstrings
Secondary Muscles Worked: Chest, Calves, Lower Back
Equipment Needed: None

How To Do Inchworms

Step-by-Step Instructions

Set-Up:
- Stand tall with feet hip-width apart, arms relaxed at your sides.
- Brace your core and slightly soften your knees.
Execution:
- Hinge at the hips and reach your hands down to the floor in front of your feet (bend knees as needed but try to keep your legs as straight as your flexibility allows).
- Walk your hands forward into a strong plank position—shoulders over wrists, body in a straight line.
- From the plank, begin walking your feet forward in small steps until they reach near your hands.
- Stand tall, reset, and repeat to continue moving forward.
Tips for Proper Form:
- Keep your hips high as you walk your feet forward—this increases the hamstring stretch.
- Don’t rush; focus on smooth, controlled movement.
- Stay active in the shoulders and core when in the plank position.

Key Benefits

Enhances hamstring and hip mobility.
Activates core and shoulder stability under movement.
Ideal for warm-ups, dynamic mobility, or low-impact cardio.

Modifications and Variations

Easier Option:
- Shorten the range of motion or bend the knees more when walking hands or feet.
- Pause in the plank position for added control.
Harder Option:
- Add a push-up at the bottom of each rep.
- Increase pace for a cardio boost.
- Walk with straight legs to increase hamstring activation.

Common Mistakes

Sagging in the Plank: Keep your core tight and don’t let your hips drop.
Short Foot Steps: Aim to bring your feet all the way up near your hands with each step forward.
Lack of Control: Move slowly—this drill is about precision and muscle activation, not speed.

Reps and Sets Recommendations

For Warm-Up: 2–3 sets of 6–10 steps (or ~10–15 yards forward).
For Mobility: 3–4 sets of 8–10 slow, deliberate reps.
In Conditioning Circuits: 30–45 seconds of continuous movement.

Inchworm Variations

Inchworm + Push-up

The only variation that I’m really aware of when it comes to Inchworms (except for in-place versus moving) is to add in a push-up. So, every time you walk you hands out to the push-up position, go ahead and do a push-up.

This addition almost tips the scales from Inchworms being a warm-up exercise to a full-on upper body finisher at the end of a workout.

Inchworm Alternatives

Looking for a hamstring warm-up exercise that’s, well, anything but Inchworms? Here are a couple of other hamstring movements you can try out:

Walking High Kicks

If you’re warming up on a field, Walking High Kicks are a good substitution for Inchworms. Granted, you won’t get all of the additional upper body work, but Walking High Kicks are a simple, but effective hamstring warm-up.

Supine Straight Leg High Kicks

If you’re in the gym and short on space, try Supine Straight Leg High Kicks.

Supine simply means laying on your back. From that position, bend one knee and put that foot flat on the floor. Then, raise the other leg (keeping it straight of course) as high as possible. Lower back down to the ground and repeat.