Inchworm
Primary
Core
Secondary
Shoulders, Hamstrings, Chest
Equipment
Bodyweight
Difficulty
Beginner
Type
Push
Inchworm
Demo coming soon
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Inchworms are a dynamic warm-up exercise that stretches your hamstrings while engaging your core and shoulders. Walking your hands out to a plank and back builds coordination and prepares your body for more intense work. They also provide active mobility for the posterior chain.
When to use it
Use for warm-up - pay attention to this for better results.
Who it's for
All fitness levels looking to build strength and muscle definition.
Bend forward and place your hands on the floor, keeping legs as straight as possible. Walk your hands forward until you reach a plank position. From there, walk your hands back to your feet and stand up. Add a push-up in the plank position for extra challenge.
Muscles worked: Inchworm
Also targets: Shoulders, Hamstrings, Chest
Want Inchworm in your program?
Get a personalized plan with sets, reps, and progression built in.
Inchworm form guide
- 1
Stand with feet hip-width apart.
- 2
Bend forward and place hands on floor.
- 3
Walk hands out to plank position.
- 4
Perform a push-up if desired.
- 5
Walk hands back to feet.
- 6
Stand up and repeat.
What are the best tips for the Inchworm?
Great warm-up exercise.
Keep legs as straight as possible.
Engage core throughout.
Add push-up for extra challenge.
When to Use the Inchworm
Use inchworms as a dynamic warm-up before any workout. They prepare your shoulders, core, and hamstrings simultaneously. Include 5-10 reps at the start of your session. The movement is also useful in conditioning circuits.
What are common Inchworm mistakes to avoid?
Bending knees too much.
Letting your knees collapse inward during the Inchworm puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Not engaging core which reduces stability and power transfer.
Without core engagement during the Inchworm, your spine loses its protective brace. Think about tightening your midsection as if someone were about to push you — maintain that tension through every rep.
Moving too fast and losing control of the movement.
Rushing through the Inchworm reduces the time your Core spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Is the Inchworm right for you?
All fitness levels looking to build strength and muscle definition.
How to Program the Inchworm
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 2-3 sets of 6-10 reps. Rest 30-45s.
What are good alternatives to the Inchworm?
Other Variations
- Inchworm with Push-Up
- Inchworm with Shoulder Tap
Frequently Asked Questions About the Inchworm
The Inchworm primarily targets the Core, making it an effective exercise for core development. Secondary muscles worked during the Inchworm include Shoulders, Hamstrings, Chest, providing additional training stimulus. Stabilizer muscles engaged include Hip flexors.
Yes, the Inchworm is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels looking to build strength and muscle definition. Start with lighter weights to master proper form before progressing.
For the Inchworm, the recommended approach depends on your goals. 2-3 sets of 6-10 reps. Rest 30-45s. For strength, use 5-8 reps. For muscle growth, perform 8-10 reps. For endurance, complete 10-15 reps.
Yes, the Inchworm can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting core.
Good alternatives to the Inchworm include: Plank, Push-Up. These exercises target similar muscle groups as the Inchworm and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Inchworm — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No charge for 7 days
Related Content
Safety Notes
- Keep legs straight if possible.
- Go at your own pace.