Primary
Core
Secondary
Shoulders, Hamstrings, Chest
Equipment
Bodyweight
Difficulty
Beginner
Type
Push
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MySetPlan shows you when to use Inchworm, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
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.
Also targets: Shoulders, Hamstrings, Chest
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We slot it into the right day with sets, reps, and progression you can follow.
Stand with feet hip-width apart.
Bend forward and place hands on floor.
Walk hands out to plank position.
Perform a push-up if desired.
Walk hands back to feet.
Stand up and repeat.
Great warm-up exercise.
Keep legs as straight as possible.
Engage core throughout.
Add push-up for extra challenge.
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.
Bending knees too much.
Letting your knees drift away from the intended line during the Inchworm changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Not engaging core which reduces stability and power transfer.
Losing your brace during the Inchworm can make the rest of your position less stable. Tighten your midsection before the rep and maintain steady tension while the load moves.
Moving too fast and losing control of the movement.
Rushing through the Inchworm makes it easier to lose position and harder to keep tension on your Core. Slow down enough to control both the lifting and lowering portions of each rep.
All fitness levels looking to build strength and muscle definition.
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.
MySetPlan places Inchworm inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan 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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Inchworm
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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.