This exercise involves starting in a plank position, then walking your feet towards your hands while keeping your legs straight. Once your feet are close to your hands, walk your hands forward to return to the plank position. Repeat this movement, resembling the movement of an inchworm.

Equipment Required

Inchworm Instructions

  1. Start in a plank position with your hands directly under your shoulders and your feet hip-width apart.
  2. Walk your feet towards your hands, keeping your legs straight, until your hips are raised high in the air.
  3. Take small steps with your hands forward, walking them out to a plank position again.
  4. Repeat steps 2 and 3 for the desired number of reps or time.

Inchworm Form & Visual


Inchworm Benefits

  • Strengthens the core muscles
  • Improves flexibility in the hamstrings and calves
  • Increases shoulder stability and mobility
  • Improves overall body coordination and balance
  • Can be done anywhere without equipment

Inchworm Muscles Worked

  • Abdominals
  • Erector spinae
  • Hamstrings
  • Quadriceps
  • Shoulders
  • Triceps

Inchworm Variations & Alternatives

  • Walking inchworm
  • Reverse inchworm
  • Inchworm push-up
  • Inchworm with a twist
  • Side-to-side inchworm
  • Inchworm with a hop
  • Single-leg inchworm
  • Inchworm with a reach
  • Inchworm with a shoulder tap
  • Inchworm with a spider crawl