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Inchworm V. 2

A walkout drill where the hands travel from a standing fold to a plank and back, adding a push-up in the extended position to load the core, shoulders, and hamstrings.

CoreBodyweightAnti-extension
GoLightWeight mediainchworm-v-2

Demonstration coming soon

Primary

Rectus abdominisShoulders

Secondary

HamstringsTricepsPectoralis majorSpinal erectors

Equipment

Bodyweight

Pattern

Anti-extension

Setup

  1. 01Stand tall with feet hip width apart on open floor space.
  2. 02Keep the knees as straight as hamstring flexibility allows.
  3. 03Hinge forward and place both palms flat on the floor.
  4. 04Brace the trunk before walking the hands out.

Execution

  1. 01Walk the hands forward one at a time into a full plank.
  2. 02Perform one strict push-up in the plank position.
  3. 03Walk the hands back toward the feet, keeping legs straight.
  4. 04Stand fully upright before starting the next rep.

Checkpoints

  • -Hips do not sag when the hands reach the plank.
  • -The push-up bottoms out with a straight body line.
  • -Legs stay as straight as possible on the walk back.
  • -Steps with the hands are small and controlled.

Common mistakes

  • -Sagging through the lower back in the extended position.
  • -Bending the knees heavily to shortcut the hamstring stretch.
  • -Skipping or shortening the push-up.
  • -Rushing the hand walk and losing trunk tension.

Programming notes

  • -Use 2 to 3 sets of 5 to 8 reps as a warm-up or core circuit piece.
  • -Walk the hands past the shoulders for a harder anti-extension demand.
  • -Drop the push-up to regress to the standard inchworm.

Related exercises

Mountain Climber

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Plank

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Roller Body Saw

Ab Wheel / Core

Push-Up to Side Plank

Bodyweight / Core

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