Full body
Inchworm
Quick facts
- Beginner
- No equipment
- Core
- Shoulders
- Hamstrings
- Full body
- reps
- ~6 s per rep
The inchworm is a whole-body warm-up: fold forward, walk your hands out to a plank and walk your feet back to your hands. It warms the shoulders, core and hamstrings and gets your wrists ready for push-ups and burpees. A great opener for any equipment-free session.
How to do it
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Stand tall, feet hip-width apart. Fold forward and place your hands on the floor in front of your feet, knees slightly bent if needed.
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Walk your hands forward in small steps until you reach a high plank with a straight body.
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Hold the plank for a second with your abs braced, then walk your feet toward your hands in small steps, keeping your legs as straight as you can.
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Stand all the way up; that is one rep.
Coaching cues
- Small hand steps
- Straight line in the plank
- Straight legs walking back
Common mistakes
- Lower back sagging in the plank
- Steps too big so control is lost
- Walking the feet back instead of the hands forward
Breathing
Breathe steadily, exhale as you reach the plank.
Used in courses
Related exercises
FAQ
What are the most common mistakes in Inchworm?
The most common ones: lower back sagging in the plank; steps too big so control is lost; walking the feet back instead of the hands forward. Watch for them from the first rep.
What should I focus on during Inchworm?
Keep these cues in mind: small hand steps; straight line in the plank; straight legs walking back.
How should I breathe during Inchworm?
Breathe steadily, exhale as you reach the plank.
Train it inside a program
Inchworm is part of the Forma. Start: home CrossFit basics course: the app scales reps, rest and load to your level after every session.