The inchworm combines a hamstring and back stretch with a brief plank hold, genuinely useful as a dynamic warm-up movement or standalone mobility exercise, walking your hands forward into a plank position and back. You should already be comfortable holding a brief plank position before adding this dynamic movement to your routine.
This exercise does not treat any medical condition. People with current spine symptoms or recent surgery may require an individually adapted programme.
Keep breathing steadily and avoid holding your breath throughout the movement.
Sets
2-3 sets
Reps
6-10 repetitions
Duration
Under 15 minutes
Rest
30-45 seconds between sets
Estimated completion time: Under 15 minutes for the full set of 2-3 sets, including rest between sets.
These are general, real starting points — not an automatic prescription for every user.
Bend your knees as much as needed during the walk-out and walk-back, rather than forcing straight legs.
Work toward straighter legs over time, or add a push-up at the plank position.
Primary Muscles
Hamstrings, Core
Secondary Muscles
Shoulders, Calves
Movement Pattern
gait
Do not force painful range of motion, particularly in the hamstrings or lower back. Stop if significant or unusual pain occurs. Stop if concerning symptoms occur.
Suitability depends on the individual — this list isn't an absolute contraindication for everyone in these categories.
Goals
Same movement pattern, different equipment — useful if you don't have what this exercise calls for.
How often can I do this exercise?
A common starting point is 2-3 sessions per week with at least a day of rest for the same muscle group in between, but this depends on your overall programme, recovery, and goals — start conservatively and progress gradually.
Is this exercise safe if I have a current injury or health condition?
This exercise carries specific cautions for some people (see "Who Should Be Cautious?" above) — suitability depends on your individual situation, so check with your doctor or physiotherapist if any of those apply to you.
Is this exercise appropriate for a beginner or intermediate exerciser?
This is classified as intermediate. If it feels too demanding at first, use the regression above and progress once it feels controlled.
References