# How to Do Inchworm

Learn how to do the Inchworm with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

**Difficulty:** Beginner   **Equipment:** No equipment

## Muscles worked

shoulders, core, hamstrings

## How to do it: step by step

- Stand tall with feet hip width apart.
- Hinge forward and place your hands on the floor in front of your feet.
- Walk your hands forward until you reach a high plank.
- Pause and brace your core for two seconds.
- Walk your feet toward your hands with small steps, keeping legs as straight as you can.
- Stand up tall to finish one rep.

## Tips

- Keep your core tight in the plank position to protect your lower back.
- Excellent dynamic warm-up before upper body workouts.

*General fitness information only, not medical advice. Check with a professional if you have health concerns.*

[Back to all exercise guides](/exercises/)

## Frequently asked questions

### What muscles does the Inchworm work?

The Inchworm mainly works the shoulders, core, hamstrings.

### How many reps of the Inchworm should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

### Is the Inchworm good for beginners?

Yes. The Inchworm is beginner friendly, so start with light effort and focus on form before adding reps.