The inchworm exercise is a dynamic movement that combines flexibility, strength, and mobility. It’s commonly used as part of a warm-up, but it can also serve as a core and full-body strengthening movement when incorporated into a workout routine.
How to Do Inchworms
- Start Position: Stand tall with your feet hip-width apart.
- Reach Down: Hinge at your hips and slowly reach your hands down toward the floor. Slightly bend your knees if needed.
- Walk Your Hands Forward: Step your hands out one at a time until you’re in a high plank position, keeping your core tight and back flat.
- Pause: Hold the plank position for 1–2 seconds to engage your core.
- Walk Your Feet Forward: Keeping your hands in place, take small steps with your feet to walk them toward your hands. Return to a standing position and repeat.
Tip: Move slowly and with control. Don’t let your hips sag during the plank portion, and keep your core engaged the entire time.
Recommended Sets and Reps
Inchworms are typically performed for reps rather than time. They’re great for warm-ups, mobility, or core-focused sessions.
| Fitness Level | Reps per Set | Sets | Rest Between Sets |
|---|---|---|---|
| Beginner | 6–8 | 2–3 | 30 seconds |
| Intermediate | 8–10 | 3–4 | 30–45 seconds |
| Advanced | 10–12 | 4–5 | 30–60 seconds |
To improve flexibility and strength, aim to include inchworms in your routine 3–4 times per week, either at the start of a workout or as part of a mobility day.
Muscles Worked
Inchworms engage several major muscle groups:
- Hamstrings: Stretched during the forward fold and foot walk
- Calves: Engaged as you walk your feet forward
- Core (abdominals and obliques): Stabilize the body during the plank
- Shoulders: Activated while holding and walking in the plank position
- Chest and Triceps: Engaged during the plank hold and movement
Inchworms also promote spinal mobility and shoulder stability, making them a functional, low-impact movement.
Benefits of Inchworms
- Improves flexibility in the hamstrings and calves
- Enhances core strength and stability
- Increases shoulder and wrist mobility
- Warms up the entire body
- Can be modified for all fitness levels
Final Thoughts
The inchworm is a versatile, low-impact exercise that targets flexibility, mobility, and strength. It’s perfect for warming up before a workout or including in a full-body movement routine. Done consistently, inchworms help improve posture, balance, and overall functional fitness.
