Exercise

Inchworm

A dynamic stretching and core-strengthening movement that mimics an inchworm crawl. Maintain a neutral spine throughout and avoid excessive lower back extension by keeping your core tight and hips level.

Also called: Walkout, Inchworm Walk · Equipment: bodyweight · Pattern: compound

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How to do it

Step by step

  1. Stand upright with feet together and arms at your sides.
  2. Bend forward at the waist and place your hands on the ground in front of your feet.
  3. Walk your hands forward in small steps until you reach a push-up position with a straight body.
  4. Keep your hands stationary and walk your feet forward toward your hands in small steps until you return to a bent-over position.
  5. Stand upright and repeat for the desired number of repetitions.
Muscles worked

What it trains

Mainly Hamstrings.

Programming

What the research says

Alternatives · VALDA FLEX

Swap it mid-workout

With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.

Log the inchworm in VALDA, with these cues one tap away while you train and your history for it in one place.

General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.