Inchworm: how to do it and what it works

Standing-to-plank transition by walking the hands out for mobility and trunk control.

Image: start and end of the movement.

How to do it

Movement from a standing hip hinge to a plank by walking the hands out, useful as a dynamic warm-up and body-control practice.

Form. Hinge at the hips with knees as bent as you need, walk your hands out to a firm plank and come back without collapsing the lower back.

Common mistake. Forcing the hamstrings, sinking the pelvis in the plank, walking the hands out without scapular control, or walking too fast.

Deltoid, Rectus abdominis · Bodyweight

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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