Inchworm

Inchworm is a beginner-level compound in the stretching category that primarily works the hamstrings. It is performed with bodyweight.

How to do it

1. 1Stand with your feet close together. Keeping your legs straight, stretch down and put your hands on the floor directly in front of you. This will be your starting position.
2. 2Begin by walking your hands forward slowly, alternating your left and your right. As you do so, bend only at the hip, keeping your legs straight.
3. 3Keep going until your body is parallel to the ground in a pushup position.
4. 4Now, keep your hands in place and slowly take short steps with your feet, moving only a few inches at a time.
5. 5Continue walking until your feet are by hour hands, keeping your legs straight as you do so.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.