Inch worm
The inchworm is a dynamic bodyweight exercise that transitions from a standing fold to a high plank and back. It actively stretches the hamstrings and calves while building isometric core and shoulder strength.
Count your Inch worm reps with AIFree in your browser — no app, no equipmentHow to Do Inch worm
- Stand tall with your feet hip-width apart and your arms at your sides.
- Hinge at your hips and reach down to touch the floor in front of your feet, bending your knees slightly if needed.
- Walk your hands forward one at a time until your body is in a straight line from head to heels in a high plank position.
- Pause briefly in the plank, keeping your core engaged and your glutes squeezed to prevent your hips from sagging.
- Walk your feet forward toward your hands using small steps, keeping your legs as straight as possible, until you are back in the standing fold.
- Slowly roll your spine up to return to the starting standing position.
Muscles worked
Rectus AbdominisHamstringsShouldersTriceps
Form tips
- Keep your core tightly braced throughout the movement to protect your lower back and maintain a rigid torso.
- Move slowly and deliberately, focusing on the stretch in your hamstrings during the transition phases.
- Press actively through your hands to keep your shoulders engaged and stable during the plank portion.
Common mistakes
- Letting the hips sag toward the floor when in the plank position, which hyperextends the lower back.
- Rushing through the hand and foot walks, which reduces the active stretching and stability benefits.
- Shrugging the shoulders toward the ears, which places unnecessary tension on the neck and upper traps.
FAQ
How many reps and sets of the inchworm should I perform?
For a warm-up or core routine, aim for 2 to 3 sets of 8 to 10 controlled repetitions.
Can I do this exercise if I have tight hamstrings?
Yes, you can bend your knees slightly as you reach for the floor and walk your hands out to accommodate tight hamstrings without straining them.
Is the inchworm a warm-up or a workout exercise?
It serves as both; it is an excellent dynamic warm-up to prepare the joints and muscles, but can also be used as a core-strengthening exercise in a bodyweight workout.
