← EXERCISE LIBRARYCalisthenics
Inchworm
Walk the hands out to a plank, then walk the feet up to the hands, travelling forward. Three sets of eight repetitions with the legs staying straight before you add a push-up at the front.
- 01Stand tall, then hinge and place the hands on the floor in front of the feet.
- 02Walk the hands forward until the body reaches a full plank.
- 03Hold the plank briefly with the glutes squeezed.
- 04Keeping the legs as straight as possible, walk the feet in toward the hands.
- 05Stand up or repeat directly into the next hand walkout.
- 01Legs stay long as the feet walk in.
- 02Hips down at the front, plank not pike.
- 03Small steps with the feet, do not jump them in.
- 01Bending the knees to walk the feet in, which removes the hamstring stretch that is half the point.
- 02Hips sagging in the plank, which loads the low back rather than the trunk.
- 03Rushing the walk so the shoulders take a sudden load rather than a progressive one.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.