Inchworm
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Fold forward, walk the hands out to a plank, then walk the feet back in — a dynamic warm-up drill that mobilizes the hamstrings and posterior chain while bracing the core.
Detail
From standing, hinge and fold forward to place the hands on the floor (bending the knees as needed). Walk the hands forward until the body reaches a plank position (Front Plank), holding a braced neutral spine. Then walk the feet forward toward the hands in small steps, feeling a dynamic stretch through the Hamstrings and calves, until folded again. Stand or repeat, "inching" across the floor.
It combines a moving hamstring/posterior-chain stretch with a core-bracing plank phase, developing active mobility (see Mobility vs Flexibility) and movement integration — a common dynamic warm-up drill (see Dynamic Warm-Up (Mobility-as-Training)). It pairs naturally into the world's greatest stretch (World's Greatest Stretch).
Coaching:
- Keep the spine neutral and core braced in the plank phase (don't let the hips sag).
- Bend the knees on the way out/in if hamstrings are tight; straighten gradually over reps.
- Typical dose: ~5–8 reps.
Key facts
- Fold forward → walk hands out to plank → walk feet in; repeat.
- Dynamic hamstring/posterior-chain mobility + core bracing.
- Keep neutral spine in the plank phase; soft knees if tight.
- Typical dose: ~5–8 reps.
Connections
- Dynamic Warm-Up (Mobility-as-Training) — part of the dynamic warm-up menu.
- Front Plank — the plank phase / bracing.
- Hamstrings — primary dynamic stretch target.
- World's Greatest Stretch — pairs in sequence.
Sources
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.