Inchworm
Primary
Core
Secondary
Shoulders, Hamstrings, Chest
Equipment
Bodyweight
Difficulty
Beginner
Type
Push
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An isolation exercise that lets you focus on one muscle group, the Inchworm targets your core through a pushing movement pattern. Use for warm-up - pay attention to this for better results.
Everything You Need to Know About the Inchworm
The Inchworm is a good for beginners exercise that targets your Core. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for warm-up - pay attention to this for better results. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Inchworm
Primary
Secondary
Stabilizers
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.
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
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.
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Safety Notes
- Keep legs straight if possible.
- Go at your own pace.