How to do the Inchworm
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.
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.
Keep going until your body is parallel to the ground in a pushup position.
Now, keep your hands in place and slowly take short steps with your feet, moving only a few inches at a time.
Continue walking until your feet are by hour hands, keeping your legs straight as you do so.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Holds | 3 | 20–60 s | 30 s |
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
The hamstrings bend the knee and extend the hip, so train both: hinges like Romanian deadlifts and leg curls.
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