Inchworm

Waddle into a hamstring stretch, then pad your paws forward into a sturdy bear-plank. Keep your belly braced like you are protecting a honey pot, then walk your feet back in. It is a full-body wiggle that warms you up, loosens you up, and makes you feel ready to roam.

Instructions

1. Stand tall with feet about hip-width apart.
2. Hinge at the hips and reach hands toward the floor, keeping a soft bend in the knees if needed.
3. Place hands on the floor and walk them forward until you reach a strong high plank.
4. Pause briefly, keeping core tight and body in a straight line from head to heels.
5. Walk your feet forward toward your hands, keeping hips high to feel the hamstring stretch.
6. Stand up and repeat for the desired reps or distance.

Benefits

• Improves hamstring and calf flexibility
• Builds shoulder stability and mobility
• Reinforces core bracing in a plank position
• Elevates heart rate for warm-ups
• Enhances coordination and full-body movement control

Key Points

• Keep your core braced to prevent low-back sag in the plank.
• Move slowly and under control; avoid rushing the hand-walk.
• Hinge from the hips and keep weight balanced through the feet when walking in.
• Use a slight knee bend if hamstrings are tight, then gradually straighten over time.
• Keep shoulders stacked over wrists in the plank.

Common Mistakes

• Letting hips drop and arching the lower back in the plank
• Bending the elbows excessively or collapsing into the shoulders
• Rounding the back aggressively instead of hinging at the hips
• Taking steps that are too large and losing control
• Holding the breath instead of breathing steadily