Exercise library · Hamstrings

How to Do Inchworm

Step-by-step instructions, muscles worked and workouts that use the inchworm.

How to do it

1. Stand 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. Begin 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. Keep going until your body is parallel to the ground in a pushup position.
4. Now, keep your hands in place and slowly take short steps with your feet, moving only a few inches at a time.
5. Continue walking until your feet are by hour hands, keeping your legs straight as you do so.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

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Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.