From standing, you fold forward, walk the hands out to a plank, then walk the feet back toward the hands. It stretches the hamstrings and calves while strengthening the shoulders and core, making it a mobility drill and a warm-up exercise in one.
Be one of the first to rate this exercise
How effective is this exercise for you?
3
Sets
0.5m
Duration
Bodyweight
Equipment
6.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Core, Shoulders
➕
Secondary
Hamstrings, Chest
📋 How To Perform Inchworm Crawl
1
Stand tall, then hinge forward and place your hands on the floor.
2
Walk your hands forward into a plank position, keeping your core tight.
3
Pause briefly in the plank, then walk your feet forward to meet your hands.
4
Stand back up to complete one rep.
5
Keep your legs as straight as comfortable throughout for a good hamstring stretch.
💡 Benefits of Inchworm Crawl
Warms up the whole body in a few reps, improves hamstring flexibility and builds shoulder stability. It is a good opener for workouts and a low-impact conditioning drill when done in a flowing sequence.
📈 Sets, Reps & Programming
Perform 6 to 10 slow reps as a warm-up, or work for 30 seconds continuously as a conditioning drill. Keep the legs as straight as comfortable and the hips level in the plank.
⚠️ Common Mistakes to Avoid
Bending the knees deeply so the hamstring stretch is lost
Letting the hips sag in the plank position
Walking so fast that there is no control
✅ Pro Tips
Walk the hands out until the body is in a straight plank, then pause for a second
Squeeze the abs and keep the hips level
🛡️ Safety Notes
If the wrists are sore, perform it on fists or push-up handles. Bend the knees if the hamstrings are tight, and stop if you feel lower-back pain.
🔁 Progressions & Regressions
Make it harderadd a push-up at the plank position.
