Library / Hamstrings
Inchworm
Bodyweight · Isolation · Isolation
Hamstrings Joint friendly
Default prescription & biomechanics
- Primary muscles
- Hamstrings
- Equipment
- Bodyweight
- Movement pattern
- Isolation (Push force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Start standing tall with feet hip-width apart
- Hinge at your hips and place your hands on the floor in front of your feet
- Walk your hands forward, keeping your legs as straight as possible, until you reach a plank position
- From the plank, walk your feet towards your hands, keeping your core engaged
Joint & safety considerations
No specific joint contraindications are flagged for Inchworm. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Hang Snatch | Barbell swap | Barbell |
| Dumbbell Clean | Dumbbell swap | Dumbbell |
| Prone Lying Leg Curl | Machine swap | Machine |
| Resistance Band One Leg Kickback (Bent Position) | Bands swap | Bands |
| Resistance Band Standing Balance Glute Kickback | Bands swap | Bands |
| Seated Machine Leg Curl | Machine swap | Machine |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.