Inchworm

A beginner stretch for the hamstrings, with no equipment.

Movement guide

Inchworm

Demand · source-assignedEasy (unreviewed)

Equipment requiredBodyweight

Muscle focusHamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

3D demoInchwormBeginner · No equipment

Beginner grade (source-assigned).

Harder option

Contract-relax hamstring stretch (PNF) demonstrated on the 3D figure

3D demoContract-relax hamstring stretch (PNF)Intermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings.

Equipment

None: body weight and floor space.

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

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Seated forward fold (Paschimottanasana) demonstrated on the 3D figure

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Questions people ask

What muscles does the Inchworm work?

Mainly the hamstrings.

What equipment do I need for the Inchworm?

No equipment: your body weight and a little floor space.

Is the Inchworm good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Contract-relax hamstring stretch (PNF).

How do I make the Inchworm harder?

Progress to the Contract-relax hamstring stretch (PNF), or add load, range or slower lowering once your form is solid.