Inchworm

Technique

How to perform Inchworm

1. Stand with your feet close together and bend at the hips to place your hands on the floor in front of your feet.
2. Keep your knees nearly straight without forcing the floor reach; use a small knee bend if needed.
3. Walk your hands forward in short alternating steps while your feet remain in place.
4. Stop in a high plank with your shoulders above your hands and your torso aligned, without letting the lower back sag.
5. Keep your hands planted and take short steps with your feet toward them, raising your hips while keeping the knees nearly straight.
6. Stop the foot walk-in at your available range, then repeat the hand walkout without adding a push-up.

Programming relevance

Muscles involved

Primary targets: Biceps Femoris, Semimembranosus, Semitendinosus.