Inchworm

Introduction

Mobility and strengthening exercise: walk hands to plank then walk feet to hands.

Anatomy and Muscles Worked

• Primary muscles: core, shoulders, hamstrings (flexibility)

Step-by-Step Instructions

1. Standing, lean over and place hands on floor.
2. Walk hands forward to plank position.
3. Walk feet toward hands.
4. Stand up and repeat.

Recommended Sets and Reps

• 3 sets of 8 to 10

Common Mistakes

• Sloppy technique: always prioritize movement quality.
• Progressing too fast without mastering form.

Safety

Very safe exercise, excellent for warm-up. Adapt walking distance to flexibility.

Variations

• Easier versions for beginners
• Advanced versions for progression

Target Audience

Practitioners of all levels with adapted progression.