Smart Workout Diary

Inchworm

The inchworm is a bodyweight movement that alternates between a standing forward fold and a high-plank position by walking the hands and feet. It trains core control, shoulder stability, chest and upper-body endurance, and hamstring mobility. It can be used in warm-ups, bodyweight conditioning, and general movement training.

Demonstration

Inchworm — demonstration 1
Inchworm — demonstration 2

Instructions

  1. Start standing with feet about hip-width apart, arms by your sides, and your core gently braced.
  2. Hinge at the hips and reach your hands to the floor in front of your feet. Bend your knees slightly if needed to keep the movement controlled.
  3. Walk your hands forward one at a time until your shoulders are over your wrists in a high plank. Keep a straight line from head to heels without letting the hips sag.
  4. Walk your feet forward in small steps toward your hands while keeping your hands planted and your hips controlled.
  5. Return to standing once your feet are close to your hands, then rise by extending the hips. Repeat smoothly at a controlled pace.
Muscle Group
Abs
Other Muscle Groups
Shoulders, Chest
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Brace your core before walking the hands forward to limit excessive lower-back arching.
  2. Keep steps short as the feet move forward; forcing straight legs can cause the hips to lift or the back to round excessively.
  3. Move deliberately rather than rushing, especially when your shoulders are bearing body weight in the plank.
  4. Use a comfortable range and soften the knees if hamstring flexibility limits your reach to the floor.
Exercise library