Inchworm

Description

How to do Inchworm

1. 01
   Setup

   Start standing tall with your feet hip-width apart and your knees slightly soft.

2. 02
   Setup

   Hinge at your hips, keeping your back straight, and place your hands on the floor directly in front of your feet. Bend your knees as much as needed to comfortably reach the floor.

3. 03

   Keeping your legs as straight as possible, slowly walk your hands forward, one hand at a time, until you reach a high plank position with your shoulders stacked directly over your wrists.

4. 04

   Brace your core and maintain a straight line from your head to your heels, then slowly walk your feet towards your hands, taking small steps and keeping your legs as straight as possible.

5. 05

   Continue walking your feet until they are as close to your hands as your hamstring flexibility allows, then re-hinge at your hips and walk your hands forward again to repeat the movement.

Tips

• Focus on controlled movement rather than speed to maximize core engagement and improve flexibility safely.
• Keep your core tight throughout the entire movement to protect your lower back and maintain a stable plank position.
• Breathe steadily; inhale as you walk your hands out and exhale as you walk your feet in to help maintain rhythm and control.
• Engage your shoulder blades by slightly retracting and depressing them when in the plank position to stabilize your upper body.

Common mistakes

• Allowing your hips to sag in the plank position compromises core stability; actively brace your core to maintain a straight line from head to heels.
• Bending your knees excessively when walking feet towards hands reduces the hamstring stretch; strive to keep legs as straight as possible to maximize flexibility benefits.
• Rounding your back when hinging or walking hands out puts strain on the spine; keep your back flat and chest open throughout the movement.