What muscles does inchworm work?

Inchworm mainly works your shoulders. It also works your abs, chest and triceps.

What equipment do you need for inchworm?

You do not need any equipment for inchworm. You can do it with just your body.

How do you do inchworm?

Here is how to do inchworm. Stand tall with your feet about hip-width apart and your arms relaxed at your sides. Keep a gentle brace in your core so your spine stays supported as you begin. This is your starting position. Hinge forward at your hips and reach your hands down toward the floor in front of your feet. Bend your knees as much as you need to in order to place your palms flat on the ground. Once your hands are planted, begin walking them forward one at a time. Keep your legs as straight as your flexibility allows so you feel a stretch through your hamstrings. Walk your hands out until your body reaches a straight, strong plank position. Your shoulders should stack over your hands and your body should form one line from head to heels. Brace your core and squeeze your glutes hard in the plank so your hips do not sag or pike. Hold this plank briefly and feel your shoulders, chest, and abs working to keep you rigid. Begin walking your feet forward in small steps toward your hands, keeping your legs mostly straight. Move slowly and under control rather than hopping or rushing. Continue stepping your feet in until they are close to your hands again and you feel the hamstring stretch return. Keep your core engaged throughout the walk. Stand back up tall by rolling up through your spine to finish the rep. Move smoothly and repeat. Most people do well with 6 to 12 controlled reps, using this as a warm-up or core and shoulder builder.

What are common mistakes to avoid with inchworm?

When you do inchworm, avoid these common mistakes: letting your hips sag in the plank; piking your hips up in the plank; rushing the hand and foot walk.

Is inchworm good for beginners?

Inchworm is a beginner exercise. It is a good choice if you are new to training.

Inchworm Exercise - How To Video & Tips

Inchworm Overview

The inchworm is a bodyweight move that walks your hands out and back. You bend down, walk to a plank, then walk back. It works your shoulders, abs, chest, and triceps. The abs are your belly muscles. The triceps are the back of your arms. It also stretches your hamstrings, the back of your thighs. You need no equipment at all. You just need your body and floor space. The inchworm is great for beginners. It warms up your whole body at once. It builds shoulder strength and a strong core. It stretches your legs while it works your upper body. Use it as a warm-up before a workout. You can also do it in a home circuit. The inchworm needs no gear and little space.

What Is The Point of the Inchworm?

The inchworm exercise builds full-body strength while targeting your shoulders, core, and chest. It's a dynamic movement that improves flexibility and coordination.

How To Do The Inchworm

Stand tall with your feet about hip-width apart and your arms relaxed at your sides. Keep a gentle brace in your core so your spine stays supported as you begin. This is your starting position.
Hinge forward at your hips and reach your hands down toward the floor in front of your feet. Bend your knees as much as you need to in order to place your palms flat on the ground.
Once your hands are planted, begin walking them forward one at a time. Keep your legs as straight as your flexibility allows so you feel a stretch through your hamstrings.
Walk your hands out until your body reaches a straight, strong plank position. Your shoulders should stack over your hands and your body should form one line from head to heels.
Brace your core and squeeze your glutes hard in the plank so your hips do not sag or pike. Hold this plank briefly and feel your shoulders, chest, and abs working to keep you rigid.
Begin walking your feet forward in small steps toward your hands, keeping your legs mostly straight. Move slowly and under control rather than hopping or rushing.
Continue stepping your feet in until they are close to your hands again and you feel the hamstring stretch return. Keep your core engaged throughout the walk.
Stand back up tall by rolling up through your spine to finish the rep. Move smoothly and repeat. Most people do well with 6 to 12 controlled reps, using this as a warm-up or core and shoulder builder.

Inchworm Form Tips

Keep your legs mostly straight as you walk out. This stretches your hamstrings.
Walk your hands out one at a time. Stay slow and steady.
Stop in a straight plank. Do not let your hips sag or pike.
Keep your belly tight in the plank. This holds your body straight.
Keep your shoulders over your hands in the plank. This keeps you steady.
Walk your hands back with control. Do not rush.
Bend your knees a little if your legs feel tight. Keep the move smooth.
Keep your neck in line with your back. Do not drop your head.
Breathe the whole time. Do not hold your breath.

Common Mistakes to Avoid for the Inchworm

Letting your hips sag in the plank. A drooping midsection puts your lower back under strain instead of loading your core. Squeeze your glutes and brace your abs so your body stays one straight line at the plank.
Piking your hips up in the plank. Sticking your butt in the air takes the work off your core and shortens the position. Keep a straight line from head to heels when you reach the plank.
Rushing the hand and foot walk. Hopping or scrambling turns a controlled mobility drill into a sloppy scramble. Move your hands and feet in small, deliberate steps so your core stays engaged the whole time.
Bending the knees excessively during the walk. Deeply bent knees remove the hamstring stretch that makes the move valuable. Keep your legs as straight as your flexibility allows to get the stretch and control.
Shrugging your shoulders in the plank. Letting your shoulders creep up to your ears jams the joint and strains your neck. Keep your shoulders pulled down and away from your ears as you hold the plank.
Holding your breath through the movement. No brace leaves your trunk loose and your spine unsupported. Breathe steadily and keep a gentle brace so your core protects your back throughout.
Letting the lower back round hard on the way down. Aggressively rounding under no control can tweak your back. Hinge and lower with control, bending your knees as needed to keep things comfortable.
Placing the hands too far forward too fast. Reaching your hands out too far in one motion can overload your shoulders. Walk them out gradually so your shoulders take the load smoothly.
Letting the body twist during the walk. Rotating side to side means your core is not stabilizing well. Keep your hips and shoulders square as you walk out and back.
Rushing to stand up at the end. Popping up fast can make you dizzy and skips the controlled finish. Roll up through your spine smoothly to complete each rep.
Doing the movement on a slippery surface. Slick floors make your hands or feet slide and ruin your control. Use a stable, grippy surface so you can move safely and deliberately.

Inchworm Workout Tips

Use the inchworm as a full-body warm-up. It stretches your hamstrings, opens your shoulders, and fires your core, making it a great way to prime your body before a workout.
Focus on a strong plank at the midpoint. Squeezing your glutes and bracing your abs turns the plank portion into real core training rather than a rest stop.
Keep your legs as straight as you can during the walk. The straighter your legs, the more your hamstrings stretch, which improves your flexibility over time.
Move slowly and with control on both the hand and foot walks. A deliberate tempo keeps your core engaged and builds shoulder stability throughout the movement.
Add a push up at the plank for a tougher variation. Once you reach the plank, a single push up turns the inchworm into a chest and triceps builder too.
Breathe steadily and keep a gentle brace the whole time. A supported trunk protects your lower back as you move in and out of the plank.
Use the inchworm to build shoulder stability. Holding your bodyweight in the plank and walking your hands strengthens the small stabilizing muscles around your shoulders.
Do 6 to 12 controlled reps for 2 to 3 rounds. Since it is a warm-up and stability move, quality and control matter more than piling on reps.
Keep your shoulders pulled down away from your ears. This position protects the joint and keeps the right muscles working as you hold the plank.
Try adding a shoulder tap in the plank for more core challenge. Lifting one hand to tap the opposite shoulder forces your core to resist rotation.
Program it at the start of your session or on mobility days. It flows well as part of a dynamic warm-up before heavier lifting.
Keep your hips and shoulders square throughout. Resisting twisting builds anti-rotation core strength that carries over to your other lifts.
Use a non-slip surface so your hands and feet stay put. A stable floor lets you focus on control instead of fighting to keep your grip.
Roll up smoothly through your spine to finish each rep. A controlled stand-up avoids dizziness and reinforces good movement patterns.
Progress by slowing the tempo or adding the push up. Since it is bodyweight, tempo and added movements are how you raise the challenge.
Stay consistent and your mobility will improve. Regular inchworms gradually loosen tight hamstrings and build a more stable, resilient core.