Inchworm Exercise Images
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Inchworm
Target Muscles
Primary:
Secondary:
Equipment Required
Exercise Type
Reps Only
How To Do
Stand tall, then bend at your hips to place your hands on the floor, keeping your legs as straight as comfortable. Walk your hands forward into a high plank, engage your core, then walk your feet up toward your hands and return to standing. Keep your back flat throughout the movement.
Step-by-Step Instructions
- Start by standing upright with your feet shoulder-width apart and your arms relaxed at your sides.
- Bend at your hips and lower your hands to the floor, keeping your legs as straight as possible without locking your knees.
- Walk your hands forward on the ground until your body forms a straight line in a high plank position. Ensure your core is engaged and your back is flat.
- Perform a push-up by lowering your chest to the ground and then pushing back up to the plank position (optional step).
- Walk your feet forward toward your hands, keeping your legs as straight as possible.
- Return to the standing position by rolling your spine up slowly, one vertebra at a time.
- Repeat the movement for the desired number of repetitions or time.
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Frequently Asked Questions
- What muscles does the inchworm exercise work?
- The inchworm primarily targets your abs, shoulders, and upper legs, while also engaging your chest, triceps, lower legs, and back as secondary muscles. This makes it a full-body movement that improves strength, stability, and flexibility.
- Do I need any equipment for the inchworm exercise?
- The inchworm is a bodyweight-only exercise, so no equipment is required. All you need is enough floor space to walk your hands and feet forward, making it ideal for home workouts or travel.
- Is the inchworm suitable for beginners?
- Yes, the inchworm is beginner-friendly when done with controlled movements and proper form. If flexibility is a challenge, bend your knees slightly during the hand-walk to reduce strain on the hamstrings.
- What are common inchworm mistakes to avoid?
- A common mistake is rounding your back or letting your hips sag in the plank position, which can strain your lower back. Keep your core engaged, move slowly, and maintain a flat back throughout the exercise.
- How many reps of inchworms should I do?
- For general fitness, aim for 2–3 sets of 6–10 inchworm reps as part of a warm-up or mobility routine. If using them for conditioning, you can increase the reps or perform them for 30–60 seconds continuously.
- Are there variations of the inchworm to make it easier or harder?
- To make the inchworm easier, shorten the distance you walk your hands forward or allow a slight bend in the knees. For more challenge, add a push-up in the plank position or walk farther forward to increase core engagement.
- What are the benefits of doing inchworms regularly?
- Inchworms improve overall flexibility, especially in the hamstrings and calves, while strengthening the core, shoulders, and upper body. They also enhance mobility and serve as a dynamic warm-up that prepares your body for more intense exercises.