Primary
Core
Secondary
Shoulders, Hamstrings, Chest
Equipment
Bodyweight
Difficulty
Beginner
Type
Push
See how Inchworm could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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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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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 2-3 sets of 6-10 reps. Rest 30-45s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Inchworm could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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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.
Our library labels Inchworm as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Inchworm. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Inchworm is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.