Inchworm 101 Video Tutorial
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Overview
The Inchworm is a bodyweight exercise that primarily targets the hamstrings, with secondary emphasis on the abs, calves, and shoulders. To perform this movement, start standing tall, then bend at the waist and walk your hands forward into a plank position while keeping your legs straight. From there, engage your core and walk your feet towards your hands, maintaining a straight body alignment, and then return to the standing position. This exercise helps improve flexibility in the hamstrings, strengthens the core, and activates the shoulders and calves. It requires no equipment, making it a versatile and effective exercise for enhancing overall mobility and strength.
How to Perform
Start by standing tall with your feet hip-width apart. Reach forward and lower your hands toward the floor, aiming to touch it with your fingertips.
Walk your hands forward, moving into a plank position, ensuring your body forms a straight line from head to heels.
Keep your legs straight and engage your core as you lift your feet off the ground, walking them toward your hands as much as possible while keeping your chin tucked and looking down at your shoes.
Once your feet are as close to your hands as you can manage, walk your hands back out into the plank position.
Repeat the movement for the desired number of repetitions, focusing on maintaining control and stability throughout the exercise.
Tips
As you move your feet towards your hands, press your palms firmly into the floor, feeling the activation in your traps. Focus on a push rather than a shrugging motion.
Keep your gaze on your shoelaces as you walk your feet closer to your hands. Tucking your chin will help maintain proper alignment and enhance the overhead position.
Be mindful to prevent your hips from dropping as you extend your hands forward into the plank position.
Once you reach the pushup position, start pushing the floor away with your hands, engaging your upper body and core for stability.
How Not to Perform
Avoid Bending Your Knees: Keep your legs straight as you walk your hands out and your feet up. Bending your knees reduces the stretch on the hamstrings and shifts focus away from the target muscle group.
Don’t Shrug Your Shoulders: Avoid lifting your shoulders towards your ears as you press your hands into the floor. This can lead to unnecessary tension in the neck and traps, and waste energy. Instead, focus on pressing the floor away without engaging the upper traps too much.
Don’t Let Your Hips Sag: When walking your hands out into the plank position, maintain a straight body alignment. Letting your hips drop can strain your lower back and shift focus away from the core and hamstrings.
Don’t Rush the Movement: Perform the exercise slowly and with control. Rushing through the movement can cause improper form, reducing the effectiveness of the exercise and increasing the risk of injury.
Avoid Looking Forward: Keep your chin tucked and look at your shoelaces while walking your feet up. Looking forward can strain your neck and affect your posture, making it harder to engage the target muscles effectively.
Don’t Overextend Your Hands: When walking your hands out, avoid going too far, as it can lead to a lack of stability in your core. Maintain a solid plank position to keep the focus on your abs and hamstrings.
Don’t Neglect Your Core: Engage your core throughout the movement. Failing to do so can lead to poor body control and decrease the activation of the hamstrings and abs, making the exercise less effective.
Avoid Excessive Hip Flexion: When walking your feet toward your hands, don't try to force them to go too far. Over-flexing the hips can cause strain and reduce the stretch in your hamstrings. Focus on keeping a comfortable range of motion.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
