Exercise guide
Inchworm
- Intermediate
- Compound
- Rep-based
- Back
- Chest
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
The inchworm is a dynamic compound movement that builds core stability and shoulder strength while simultaneously improving hamstring flexibility. It is highly effective for warming up the posterior chain and developing total-body control.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Equipment
Setup
- Stand tall with your feet hip-width apart and your arms at your sides.
- Hinge at your hips and reach down to place your palms on the floor in front of your feet.
- Keep your legs as straight as possible, allowing only a slight bend in the knees if your hamstrings are tight.
How to do it
- Inhale and walk your hands forward one at a time until you reach a high plank position with your wrists under your shoulders.
- Exhale and pause briefly in the plank, engaging your core and glutes to maintain a straight line from head to heels.
- Walk your feet toward your hands using small, controlled steps while keeping your legs straight and hips high.
- Continue the sequence for the desired distance or walk your hands back to your feet to return to a standing position.
Form checklist
- Keep your core braced throughout the movement to prevent your lower back from sagging.
- Maintain straight legs as much as possible to maximize the stretch in the hamstrings and calves.
- Avoid rocking your hips side-to-side while walking your hands or feet.
- Ensure your hands are flat on the floor and fingers are spread for better stability.
Pro tips
- Focus on 'pushing the floor away' during the plank phase to fully engage the serratus anterior and shoulders.
- Slow down the tempo of the hand-walk to increase the time under tension for the core and triceps.
Make it harder
- Add a full push-up once you reach the high plank position before walking your feet in.
- Walk your hands out past your shoulders into an extended plank to significantly increase the demand on your abdominals.
Frequently asked
- What muscles does the inchworm work?
- The inchworm primarily targets the abs, hamstrings, obliques, pectorals, and trapezius, and also works the biceps, erector spinae, forearms, lats, and rhomboids as secondary muscles.
- What equipment do you need for the inchworm?
- The inchworm requires no equipment — just your body weight.
- Is the inchworm good for beginners?
- The inchworm is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Parsva Balasana Yoga PoseBeginner · abs, erector spinae, lats, obliques, pectorals, and trapezius
- Elevated Lunge T Spine RotationIntermediate · abs, glutes, hamstrings, obliques, and quadriceps
- Knee Tap Sky ReachIntermediate · abs, calves, deltoids, obliques, and pectorals
- Plank Walk SquatIntermediate · abs, calves, glutes, hamstrings, obliques, and quadriceps