# Inchworm

> A walk-out from standing to a plank and back that loosens your hamstrings and shoulders while working your core.

Page: https://fitnessie.app/exercises/inchworm/
Type: Bodyweight · Full body
Demo video: https://fitnessie.app/demos/inchworm/31fa9805bf2c1e02.mp4

## How to do it

1. Stand tall, then hinge at your hips and put your hands on the floor, knees soft.
2. Walk your hands forward without moving your feet, keeping your legs as straight as you can.
3. Stop in a straight-arm plank with your spine, hips and head level.
4. Walk your feet in toward your hands without moving your hands.
5. Stand up and repeat.

## Key cues

- Hinge from the hips
- Small steps
- Hands out, feet stay put
- Straight line in the plank

## Common mistakes

- Bending your knees while walking out
- Rushing through the walk
- Rounding your low back
- Reaching too far forward with your hands

## Muscles worked

- Primary: Abs and hamstrings
- Secondary: Front delts, side delts and rear delts

## Equipment

None.

## References

- [BarBend: Inchworm Exercise](https://barbend.com/inchworm-exercise/)
- [ACE: Inchworms](https://www.acefitness.org/resources/everyone/exercise-library/254/inchworms/)