Inch Worm Push Ups

Inch worm walk into a push-up — combines hamstring stretch, plank, and chest pressing in one rep.

Level: Beginner

Primary: Chest

Secondary: Cardio Shoulder Triceps

Movement: Compound

Tags: Animal Movement Push

Type: Functional Fitness (Obstacle & Hybrid) Primal Movments (Animal Flow-QMT Specifics)

Equipment: Body Weight

Sports: Football Gymnastics MMA Wrestling

Target muscles

The hamstrings stretch dynamically through the hand-walk-out. The shoulders and trunk hold the plank. The chest, triceps, and shoulders drive the push-up. The hip flexors hinge the body back to standing. As a combined exercise, this trains hamstring mobility, plank stability, and pressing power in one rep.

How to perform

Setup

Stand with feet hip-width apart. Take a breath.

Execution

Hinge at the hips and walk the hands out along the floor until you reach a high plank position. Perform a push-up — chest to the floor, press back up. Walk the hands back toward the feet, hinging at the hips. Stand up. Repeat.

Common mistakes

Bending the knees during the hand-walk-out (defeats the hamstring stretch).
Sagging in the plank.
Sloppy push-up form.
Rushing the cadence.
Doing them with cold hamstrings.

Progressions and regressions

Regress to inch worm walks (no push-up) until the cadence is dialed. To progress, add multiple push-ups per rep, or move to dragon push-ups for greater range.