Inchworm

A beginner stretching exercise for the hamstrings, done with just your bodyweight.

Main muscles: Hamstrings
Equipment: Bodyweight
Level: Beginner
Type: Compound

How to do the Inchworm

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.
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.
Keep going until your body is parallel to the ground in a pushup position.
Now, keep your hands in place and slowly take short steps with your feet, moving only a few inches at a time.
Continue walking until your feet are by hour hands, keeping your legs straight as you do so.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Inchworm

Questions

What muscles does the Inchworm work?

Mainly the hamstrings.

Is the Inchworm good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Inchworm?

Good alternatives that train the hamstrings: 90/90 Hamstring, Front Leg Raises, Hamstring Stretch or Leg-Up Hamstring Stretch.

How many sets and reps of the Inchworm should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).