Inchworm

Also called inchworm walkout.

Works

Hamstrings

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. Stand with your feet close together. Keeping your legs straight, stretch down and put your hands on the floor directly in front of you. This will be your starting position.

1. Begin by walking your hands forward slowly, alternating your left and your right. As you do so, bend only at the hip, keeping your legs straight.
2. Keep going until your body is parallel to the ground in a pushup position.
3. Now, keep your hands in place and slowly take short steps with your feet, moving only a few inches at a time.
4. Continue walking until your feet are by hour hands, keeping your legs straight as you do so.

Cues

• Fold, walk the hands out to a plank.
• Pause, walk the feet in with straight legs.
• Stand tall between reps.

Common mistakes

• Bending the knees a lot.
• Hips sagging in the plank.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.