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Instructions
- Stand tall with feet hip-width apart.
- Hinge at the hips and place hands on the floor in front of you.
- Walk your hands forward until reaching a high plank position.
- Hold briefly, keeping your body straight and core engaged.
- Walk your feet forward to return to the starting position.
Technical Tips
- Keep your core tight to avoid sagging hips.
- Move hands and feet in small, controlled steps.
- Maintain straight legs as much as possible during the hinge.
- Avoid locking elbows in the plank position.
Breathing Tips
- Inhale as you hinge forward and place hands on the ground.
- Exhale as you walk your hands forward into the plank.
- Breathe steadily while holding the plank position.
- Inhale as you walk your feet back to the starting position.
Medical restrictions
- Avoid if you have acute lower back pain.
- Not recommended with severe wrist injuries.
- Use caution with hamstring strains.
- Avoid if experiencing shoulder impingement.
Description
The inchworm is a functional bodyweight exercise designed to improve core stability, flexibility, and overall mobility. It is a dynamic movement that combines stretching and strengthening, making it an effective addition to warm-ups, bodyweight training, or mobility sessions. The exercise begins in a standing position, then transitions into a forward hand walk into a plank, before returning to standing. This continuous flow engages multiple muscle groups while also enhancing coordination and balance. One of the main benefits of the inchworm is its ability to activate the core muscles while lengthening the hamstrings and calves through a forward hinge. At the same time, the shoulders, chest, and triceps are recruited to stabilize the plank position. This combination of strength and mobility makes it especially useful for preparing the body for more demanding movements such as push-ups, squats, or deadlifts. Because it requires no equipment, the inchworm is versatile and can be performed anywhere, making it suitable for home workouts, warm-up routines, or as part of functional training circuits. The inchworm is appropriate for beginners but can also be progressed by adding variations such as push-ups or jumps. It is a low-impact yet effective way to increase mobility and activate key muscles, making it a staple exercise in fitness, CrossFit, and calisthenics programming.
What muscles do inchworms work?
Inchworms work the core muscles, including the abs and lower back, while also engaging the hamstrings, calves, shoulders, and triceps during the movement.
Are inchworms good for warming up?
Yes, inchworms are excellent for warming up because they improve flexibility, activate the core, and increase blood flow to major muscle groups before heavier exercises.
Can beginners do inchworms?
Yes, inchworms are beginner-friendly. They require no equipment and can be modified by limiting the range of motion or reducing the plank hold time.
How many inchworms should I do?
For most people, 8 to 12 inchworm repetitions are ideal in a warm-up or mobility routine. Adjust sets and reps depending on your fitness level and training goals.
Do inchworms improve flexibility?
Yes, inchworms improve flexibility by stretching the hamstrings, calves, and lower back while reinforcing core stability and mobility.
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