Conditioning
Inchworm
- Kit
- No kit
- Works
- abs · front delts · hamstrings
- Also
- chest · triceps · glutes · calves
The inchworm is a walkout: you hinge to the floor, walk your hands out to a plank, then walk your feet back up to standing. It keeps your heart rate up while asking your shoulders and midsection to hold a straight line, and it opens the hamstrings between each rep. It suits anyone who wants steady conditioning without jumping or noise.
Form
How to do inchworm
- 1Stand tall with your feet hip width apart and a little space in front of you.
- 2Hinge at the hips and bend your knees as much as you need to place both hands on the floor.
- 3Walk your hands forward one at a time until your body is in a straight plank, shoulders over wrists, ribs and hips braced. Breathe out as you reach the plank.
- 4Hold the line for a beat, then walk your feet in toward your hands in small steps, letting your knees bend as your hips rise.
- 5Stand up fully, breathe in, and begin the next walkout. Keep the pace even for the whole effort rather than rushing the first few.
Watch for
Common mistakes
The hips sag and the lower back arches once you reach the plank.
Fix: Squeeze your glutes and pull your ribs down so the body forms one line, and shorten the hand walk if you cannot hold it.
Forcing straight legs on the way down and straining the hamstrings.
Fix: Bend the knees freely on the hinge, the goal is to get your hands to the floor, not to touch your toes.
Rushing so the hands and feet scramble and the plank disappears.
Fix: Take deliberate single steps with each hand and foot, and pause briefly in the plank on every rep.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.