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

1. Stand tall with feet hip width apart.
2. Hinge forward and place your hands on the floor in front of your feet.
3. Walk your hands forward until you reach a high plank.
4. Pause and brace your core for two seconds.
5. Walk your feet toward your hands with small steps, keeping legs as straight as you can.
6. 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.

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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.