Inch Worm Walks
Inch worm walk forward — hand walk to plank, foot walk back to feet, classic dynamic warm-up.
Level: Beginner
Primary: Cardio Full Body
Movement: Compound
Tags: Animal Movement
Type: Functional Fitness (Obstacle & Hybrid) Primal Movments (Animal Flow-QMT Specifics)
Equipment: Body Weight
Sports: Gymnastics MMA Wrestling
Target muscles
The hamstrings stretch through each hand walk-out. The shoulders and trunk hold each plank position. The hip flexors and trunk drive the foot walk. As a dynamic stretch and warm-up movement, this primes the entire posterior chain and shoulders for activity.
How to perform
Setup
Stand with feet hip-width apart.
Execution
Hinge at the hips and place the hands on the floor. Walk the hands forward along the floor until you reach a full plank position. Walk the feet up toward the hands by taking small steps — the hamstrings stretch as the feet approach. Continue forward.
Common mistakes
- Bending the knees during the foot-walk (defeats the stretch).
- Sagging in the plank.
- Rushing.
- Not warming up before doing it cold.
Progressions and regressions
Regress to a single inch worm rep (one hand walk-out and back) until the pattern is dialed. To progress, add a push-up at the plank, work for distance, or chain with other dynamic warm-up movements.
Programming notes
Excellent dynamic warm-up. One pass across the gym, once or twice in the warm-up.
