Rehashing the Dynamic Warm up Part 7: Inchworm

Rehashing the Dynamic Warm up Part 7: Inchworm

The objective of the inchworm is to build stability in your shoulders and core as you lengthen your hamstrings, calves, hip flexors, and low back muscles. You should feel a stretch in your hamstrings, low back, glutes, abdomen, and hips.


  1. Start with your legs together, bend over and touch your hands to the floor. 
  2. Keeping your legs stationary and straight, walk your hands forward until you come to a high plank or push up position.
  3. Squeeze your glutes and allow your hips to drop towards the ground keeping your elbows straight.  You can do this either with straight legs or bent legs.
  4. Bring your hips back up to high plank position and while keeping your legs straight, walk your feet back up to your hands.

Coaching Tips:                                                                                                                            

  • Keep your legs straight during the walk out and walk up phase.
  • Use short ankle steps to walk back up to your hands.
  • Make sure your glutes are engaged as you drop your hips to the floor
  • Keep your stomach muscles engaged as your are walking out with your hands. No sagging belly!


Check out this 1 minute video for more help!


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