Inchworm

The ultimate dynamic warmup movement — combines hamstring flexibility, core stability, and shoulder mobility in one flowing exercise that prepares your entire body for training

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⚡ Quick Reference

Aspect	Details
Pattern	Mobility - Dynamic Warmup
Primary Muscles	Hamstrings, Core, Shoulders
Secondary Muscles	Calves, Hip Flexors, Chest
Equipment	Bodyweight only
Difficulty	⭐ Beginner
Priority	🟡 Common

Movement Summary

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🎯 Setup

Starting Position

1. Stand tall: Feet hip-width apart
2. Posture: Shoulders back, chest proud
3. Core engagement: Light brace, breathe normally
4. Space check: Clear floor space about 6-8 feet in front of you
5. Mental prep: This is a flowing movement, not rushed

Equipment Setup

Equipment	Setting	Notes
Space	6-8 feet clear	Need room to walk hands out
Mat	Optional	For wrist/hand comfort
Footwear	Barefoot or shoes	Barefoot enhances ankle mobility

Setup Cue

"Stand like you're about to touch your toes, but you're going to take your hands for a walk instead"

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🔄 Execution

The Movement

⚙️ Forward Fold

What's happening: Hip hinge with hamstring stretch

1. Hinge at hips: Push hips back, fold forward
2. Keep legs straight: Or slight bend if hamstrings are tight
3. Hands to floor: Place palms flat on ground
   • If you can't reach: Bend knees slightly
4. Core engaged: Maintain neutral spine
5. Weight shifts: Prepare to walk hands forward

Tempo: Controlled, 2 seconds to hinge

Feel: Hamstring stretch, weight shifting to hands

Key point: This isn't about touching toes perfectly — bent knees are fine!

➡️ Walk Hands Out

What's happening: Transitioning to high plank position

1. Walk hands forward: One hand at a time, alternating
2. Keep hips level: Don't let them sag or pike up
3. Maintain core tension: Like a moving plank
4. Walk to full plank: Arms straight, body in line
5. Feet stay planted: Don't move feet during hand walk

Tempo: 3-5 steps, about 2-3 seconds total

Feel: Core working increasingly hard, shoulders engaged, hamstrings releasing

Common error here: Hips sagging as you walk out — keep core tight!

🛑 Plank Position

What's happening: Brief hold in top of push-up position

1. Hands under shoulders: Or slightly ahead
2. Body in straight line: Head to heels
3. Core braced: Like someone's about to punch your stomach
4. Brief pause: 1-2 seconds (or add push-up here)

Tempo: 1-2 second hold

Feel: Full-body tension, especially core and shoulders

Optional: Add a push-up here for extra upper body warmup

⬅️ Walk Feet to Hands

What's happening: Returning to forward fold

1. Keep hands planted: They don't move now
2. Walk feet forward: Small steps, heels down when possible
3. Hips pike up: Moving toward downward dog position
4. Legs straight: Or slight bend if hamstrings limit you
5. Walk until: Feet are as close to hands as flexibility allows

Tempo: 3-5 steps, about 2-3 seconds

Feel: Deep hamstring and calf stretch, hips rising

Key point: Don't rush this — it's where the flexibility work happens

⬆️ Return to Standing

What's happening: Hip hinge reversal to starting position

1. Hands near feet: You're in a deep forward fold
2. Engage core and glutes: Prepare to lift
3. Hinge up: Drive hips forward, roll spine up
4. Stand tall: Return to starting position
5. Breathe: Reset and repeat

Tempo: 2 seconds to stand

Feel: Hamstrings working, blood flow throughout body

Breathing: Inhale as you rise

Key Cues

Primary Cues

• "Walk your hands out to plank, walk your feet back to hands" — the essence
• "Keep your core tight as you walk out" — prevent sagging
• "Small steps with your feet" — maximizes hamstring stretch
• "It's a flow, not a race" — tempo matters

Tempo Guide

Goal	Tempo	Example
Warmup/Mobility	Controlled, steady	2s down, 3s walk out, 1s hold, 3s walk in, 2s up
Dynamic Warmup	Moderate pace	Fluid motion, no pauses
Flexibility Focus	Slow	Pause in stretched positions

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💪 Muscles Worked

Activation Overview

Primary Muscles

Muscle	Action	Activation
Hamstrings	Stretched during fold and feet walk-in phase	████████░░ 80%
Core/Rectus Abdominis	Stabilizes spine during walkout and plank	███████░░░ 70%
Shoulders/Deltoids	Support body weight in plank position	███████░░░ 70%

Secondary Muscles

Muscle	Action	Activation
Calves	Stretched when walking feet to hands	██████░░░░ 60%
Hip Flexors	Work during hinge and hip extension	█████░░░░░ 50%
Chest/Pecs	Stabilize in plank position	█████░░░░░ 50%

Stabilizers

Muscle	Role
Erector Spinae	Maintain spinal position throughout movement
Glutes	Assist in hip hinge and standing phase
Wrists/Forearms	Support bodyweight during hand-walking

Why Inchworm Is Perfect for Warmups

The inchworm addresses multiple movement qualities in one exercise:

• Flexibility: Hamstrings and calves get dynamic stretch
• Stability: Core and shoulders work isometrically
• Mobility: Hip hinge and shoulder flexion ROM
• Blood flow: Full-body movement elevates heart rate
• Movement prep: Mimics positions used in many exercises

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Hips sagging in plank	Low back arches during walkout	Stresses lumbar spine, negates core work	Engage core harder, walk hands out less far
Bending knees excessively	Reduces hamstring stretch	Misses primary flexibility benefit	Keep legs straighter (slight bend OK), build flexibility gradually
Rushing the movement	Momentum instead of control	Reduces warmup effect, injury risk	Slow down, make it deliberate
Hands too narrow	Shoulder strain	Unstable plank position	Keep hands shoulder-width apart
Not walking feet close enough	Minimal hamstring stretch	Missing the flexibility component	Small steps, get feet closer to hands
Looking up in plank	Neck hyperextension	Neck strain	Neutral spine, look at floor

Most Common Error

Sagging hips during the walkout phase — as you walk your hands forward, your core fatigues and hips drop. This turns it from a quality movement into a sloppy one. Walk out only as far as you can maintain a solid plank position.

Self-Check Checklist

• Starting with feet hip-width, not together
• Hinging at hips, not rounding spine excessively
• Maintaining plank position (straight body line) when hands are fully walked out
• Taking small steps when walking feet to hands
• Standing up with control, not rushing

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🔀 Variations

By Difficulty

Easier Variations

Variation	Change	Why
Bent Knee Inchworm	Keep knees bent throughout	Reduces hamstring flexibility demand
Wall Walkout	Hands on wall, walk feet back	Reduces weight-bearing, good for beginners
Partial Inchworm	Walk hands out only halfway	Less core demand, easier for those building strength
Elevated Hands	Hands on bench/box during fold	Reduces hamstring stretch requirement

Standard Progressions

Variation	Change	Why
Inchworm with Push-up	Add push-up at bottom of plank	Upper body strength work
Inchworm with Shoulder Taps	Tap shoulders alternately in plank	Anti-rotation core work
Pause Inchworm	Hold plank 3-5 seconds	Increase core endurance

Advanced Progressions

Variation	Change	Why
Inchworm to Spiderman	Bring knee to elbow in plank	Hip mobility + core rotation
Inchworm with T-Spine Rotation	Rotate torso in plank, reach arm up	Thoracic mobility
Walking Inchworm	Walk hands AND feet forward continuously	Continuous motion, coordination challenge
Inchworm to Down Dog	Press hips up into downward dog	Shoulder and calf flexibility

Specialized Variations

Type	Modification	Purpose
Flexibility Focus	Pause in forward fold 3-5s	Maximize hamstring stretch
Core Focus	Walk hands out farther, hold plank longer	Core endurance
Upper Body	Add 1-3 push-ups at bottom	Chest/tricep warmup
Hip Mobility	Add lateral lunge or spiderman at bottom	Multi-planar warmup

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Tempo
Dynamic Warmup	1-2	6-8	Minimal	Fluid, controlled
Mobility Work	2-3	5-6	30s	Slow, with pauses
Conditioning	3-4	10-12	30-45s	Moderate pace

Workout Placement

Program Type	Placement	Rationale
Warmup	Beginning (always)	Full-body movement prep
Lower body day	Before squats/deadlifts	Hip hinge pattern, hamstring prep
Upper body day	Before pressing/pulling	Shoulder mobility, core activation
Core-focused	Beginning	Core warmup before loaded work

Frequency

Training Level	Frequency	Volume Per Session
Beginner	Every session	1 set x 6-8 reps
Intermediate	Every session	1-2 sets x 8-10 reps
Advanced	Every session	2 sets x 10 reps or add variations

Progression Scheme

Progressive Overload for Warmup

Progress when you can complete 8-10 reps with:

• Straight legs (or very slight bend)
• Solid plank position during walkout
• Feet walking close to hands
• Controlled tempo throughout

Then add: Push-ups, holds, or mobility additions (spiderman, rotations)

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Bent Knee Inchworm	Tight hamstrings
Wall Walkout	Limited upper body strength
Partial Inchworm	Core not strong enough for full plank

Progressions (Harder)

Exercise	When Ready	Link
Inchworm with Push-up	Can do 10 reps perfect form
Inchworm to Spiderman	Want hip mobility work
Walking Inchworm	Advanced warmup, conditioning

Alternatives (Same Goal, Different Movement)

Dynamic Warmup

Alternative	Position	Good For
World's Greatest Stretch	Lunge-based	Multi-planar mobility
Down Dog to Plank Flow	Prone/inverted	Yoga-style warmup
Cat-Cow	Quadruped	Spinal mobility focus

Hamstring Flexibility

Alternative	Benefit
Walking Toe Touches	Simple, dynamic stretch
Leg Swings	Ballistic hamstring prep
Down Dog Hold	Static stretch + shoulder work

Core Warmup

Alternative	Why
Dead Bug	Supine core activation
Plank	Static core stability
Bird Dog	Quadruped stability

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Hamstring strain/tear	Re-injury if pushed too hard	Bend knees more, reduce range
Low back pain	Hinging may aggravate	Bent knee version, stop if pain
Shoulder impingement	Plank position may hurt	Reduce walkout distance, elevate hands
Wrist pain	Weight-bearing on hands	Use fists instead of flat palms, or mat
High blood pressure	Inverted position briefly	Move slowly, avoid if severe

Stop Immediately If

• Sharp pain in hamstrings or low back
• Wrist pain that doesn't subside
• Dizziness from head-down position
• Any joint pain beyond normal stretch sensation

Safe Execution

Best practices for inchworm safety:

1. Start conservative: Bend knees as needed, especially if new to movement
2. Don't force hamstring stretch: Flexibility builds gradually
3. Maintain core engagement: Prevents low back strain during walkout
4. Listen to wrists: If they hurt, modify hand position or skip this exercise

Why This Exercise Is Excellent for Warmups

The inchworm is recommended by trainers worldwide because:

• Full-body prep: Hits hamstrings, core, shoulders, and more
• Dynamic mobility: Active stretching while moving, not static
• Scalable: Easy to modify for any fitness level
• Time-efficient: One movement preps multiple areas
• Functional: Teaches body control and coordination

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion (hinge), extension (standing)	90-120° flexion	🟢 Low
Spine	Maintains neutral during movement	Minimal active flexion	🟡 Moderate
Shoulder	Flexion in plank, support bodyweight	90-180° flexion	🟡 Moderate
Ankle	Dorsiflexion during foot walk-in	10-20° dorsiflexion	🟢 Low
Wrist	Extension, weight-bearing	70-90° extension	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	90° flexion	Can touch knees to chest	Bend knees during fold
Hamstrings	70-80° straight leg raise	Can touch toes with slight bend	Keep knees bent more
Shoulder	150° flexion	Can reach arms overhead	Totally fine, this builds it
Ankle	10° dorsiflexion	Can squat with heels down	Walk feet slower, stretch calves
Wrist	70° extension	Can place palms flat on floor	Use fists or elevated surface

Joint-Friendly Movement

The inchworm is generally very joint-friendly because:

• No impact forces
• Dynamic rather than ballistic
• Self-limiting (you control depth and range)
• Warms up joints progressively

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❓ Common Questions

My hamstrings are too tight to touch the floor — should I skip this?

Absolutely not! Bend your knees as much as needed to get your hands to the floor. This exercise will actually HELP improve your hamstring flexibility over time. Many people start with significantly bent knees and gradually straighten them as flexibility improves.

Progression tip: Each week, try to straighten your legs just a tiny bit more. Progress is gradual with hamstring flexibility.

How many should I do as a warmup?

For most people, 6-10 reps is perfect. You want to:

• Elevate heart rate slightly
• Warm up the movement patterns
• NOT fatigue yourself before the workout

If you're doing these for flexibility work specifically, 2-3 sets of 5-6 slow, controlled reps with pauses in the stretch positions works well.

Should I do a push-up at the bottom?

It's optional and depends on your goals:

• Warmup only: Skip the push-up, keep flowing
• Upper body prep: Add 1 push-up at bottom
• Extra work: Add 2-3 push-ups for conditioning

The standard inchworm is complete without push-ups. They're an enhancement, not a requirement.

My wrists hurt when I walk my hands out — what should I do?

Several solutions:

1. Fists instead of palms: Make fists, knuckles down
2. Use parallettes or push-up bars: Keeps wrists neutral
3. Reduce range: Don't walk hands out as far
4. Wrist warmup: Do wrist circles and stretches first
5. Build gradually: Wrist strength improves with time

Wrist discomfort is common initially and often improves as they strengthen.

Can I do these every day?

Yes! The inchworm is a dynamic warmup movement that's safe to do daily. Many people include it in their everyday warmup routine. It's low-impact and actually promotes recovery through movement and blood flow.

Daily use is great for:

• Improving hamstring flexibility progressively
• Maintaining shoulder mobility
• Waking up the body in the morning
• Pre-workout preparation

How is this different from a walkout or down dog?

Aspect	Inchworm	Walkout	Down Dog
Movement	Dynamic, hands AND feet move	Only hands walk out	Static hold
Focus	Full-body mobility	Core anti-extension	Hamstrings + shoulders
Best for	Warmup, coordination	Core stability	Flexibility, yoga
Difficulty	Moderate	Easier	Easier

The inchworm is more comprehensive but requires more coordination. All three are valuable.

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📚 Sources

Biomechanics & Movement Analysis:

• Functional Movement Systems — Tier B
• NASM Exercise Library — Tier C
• ACE Fitness Dynamic Warmup Protocols — Tier C

Programming & Application:

• Strength and Conditioning Research — Tier A
• NSCA Warmup Guidelines — Tier B
• Athletic Body in Balance (Gray Cook) — Tier B

Technique & Coaching:

• Movement coaching best practices — Tier C
• Physical therapy movement prep protocols — Tier B
• CrossFit Movement Guide — Tier C

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For Mo

When to recommend this exercise:

• User is looking for warmup movements
• User has tight hamstrings and wants to improve flexibility
• User wants a full-body dynamic prep movement
• User is doing lower body work (squats, deadlifts, lunges)
• User wants a time-efficient warmup that hits multiple areas

Who should NOT do this exercise:

• Acute hamstring tear or severe strain → Suggest gentle walking or modified movement
• Severe wrist pain that persists with modifications → Try Cat-Cow or World's Greatest Stretch
• Unable to get on floor → Suggest standing alternatives like leg swings

Key coaching cues to emphasize:

1. "Bend your knees as much as you need — this isn't a toe-touch test"
2. "Keep your core tight as you walk your hands out to plank"
3. "Take small steps walking your feet back to your hands"
4. "Flow through the movement, don't rush"

Common issues to watch for in user feedback:

• "My wrists hurt" → Modify hand position, use fists, or reduce range
• "I can't touch the floor" → Perfect! Bend knees more, this will improve with practice
• "My hips sag in the plank" → Core isn't strong enough yet, don't walk hands as far out
• "This is too easy" → Add push-ups, spiderman lunges, or T-spine rotations
• "I feel dizzy" → Move slower, don't rush the up-down transitions

Programming guidance:

• Pair with: Any workout as a warmup, especially lower body days
• Great for: Movement prep, improving hamstring flexibility, dynamic warmup
• Typical frequency: Every workout, 1-2 sets x 6-10 reps
• Volume: Keep it warmup-focused (1-2 sets), not fatiguing

Progression signals:

• Ready to progress when: Can do 10 reps with nearly straight legs, solid plank throughout
• Regress if: Can't maintain plank position, wrist pain, hamstrings too tight even with bent knees

Alternative recommendations based on feedback:

• "Too hard on wrists" → Cat-Cow, World's Greatest Stretch
• "Too easy" → Add push-ups, spiderman variation, or T-spine rotation
• "Want more hamstring focus" → Down dog holds, walking toe touches
• "Want more core focus" → Dead Bug, Plank variations

Special notes:

• This is THE exercise for hamstring flexibility when combined with hip hinge movements
• Excellent diagnostic tool — if someone can't maintain plank during walkout, their core needs work
• Great "gateway" exercise that teaches multiple movement patterns (hinge, plank, mobility)
• Nearly universal warmup movement — very few people can't do some version of this
• Emphasize that bent knees are FINE — flexibility comes with consistency

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Last updated: December 2024