mobility · bodyweight
Inchworm
Full-body warm-up that opens hamstrings and primes the shoulders.
3 × 6–10 8 minrest 60s
Equipment
bodyweight
Rest
60s between sets
Primary muscles
hamstrings
Also works
core, shoulders
How to do it
- Stand tall, hinge forward, and place hands on the floor.
- Walk hands out to a high plank.
- Optional push-up here.
- Walk hands back to feet and stand up.
Form cues
- ✓Brace core
- ✓Full range of motion
- ✓Slow, controlled tempo
Common mistakes
- ✗Rushing reps
- ✗Losing tension at the top
Progressions
- Master form → add reps → progress to harder variation