Inchworm

Core, HamstringsBodyweight

The inchworm is a great full-body warm-up move to fire up your core, open up your hamstrings, and mobilize your shoulders.

How to do it

1Stand tall with feet shoulder-width apart and knees soft. Hinge forward at your hips and reach for the floor, bending your knees slightly if needed.

2Slowly walk your hands forward one at a time until you reach a solid high plank. Keep your back flat and hips level without sagging or piking.

3Keeping your hands planted, walk your feet toward your hands with short steps. Try to keep your legs as straight as your flexibility allows.

4Continue stepping forward until your feet reach your hands. Stand up tall and repeat.

Common mistakes

Sagging or arching your lower back in the plank: Keep your core braced to maintain a neutral spine.

Rushing through the steps: Perform each hand and foot step with control rather than using momentum.

Pike-ing your hips too high or dumping them low in the plank, reducing core engagement.

Forcing completely locked legs when your flexibility isn't there yet, which can strain your hamstrings.

Breathing

Inhale as you fold forward and walk your hands out. Exhale in the plank position and as you walk your feet back into your hands.

Make it harder or easier

To scale down: Bend your knees more when reaching for the floor and walking your feet in to ease hamstring strain.

To scale up: Add a push-up or hold the high plank position for 1-2 seconds before walking your feet in.

Progression: Take wider hand strides to extend your plank further out for an added core challenge.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.