The inchworm is a dynamic, full-body exercise that effectively combines elements of strength training and flexibility work. This movement requires no equipment and targets multiple muscle groups simultaneously. The exercise earns its name because the body moves across the floor, mimicking the distinctive looping gait of a small larva. This unique pattern makes it a highly functional movement for improving mobility and activating the entire muscular system.
Step-by-Step Execution and Proper Form
The movement begins from a standing position with the feet approximately hip-width apart. Initiate the forward motion by hinging at the hips and reaching the hands toward the floor. While the goal is to keep the legs relatively straight, a slight bend in the knees is acceptable to accommodate hamstring tightness and prevent excessive rounding of the lower back.
Once the hands are planted, walk them forward using small, controlled steps. Maintain a neutral spine and brace the abdominal muscles to prevent the hips from sagging. Continue walking the hands until the body reaches a high plank position, with the hands stacked beneath the shoulders. This fully extended position demands significant shoulder and core stability.
To complete the repetition, reverse the movement by walking the feet forward toward the hands. This action provides a deep stretch to the posterior chain as the hips lift. Alternatively, walk the hands back toward the feet, rolling the torso up to return to standing. Slow, deliberate movement maximizes muscular control and time under tension.
Full-Body Muscle Engagement
The inchworm simultaneously stretches certain muscles while strengthening others, creating a full-body effect. As the hands reach the floor, the posterior chain muscles, including the hamstrings and calves, undergo an immediate stretch. This flexibility work is maintained as the feet remain stationary while the hands walk away from the body.
The strengthening component is concentrated in the upper body and the anterior chain during the walk-out and plank hold phases. The shoulders (anterior deltoids), triceps, and pectoral muscles stabilize and support the body’s weight. Core muscles, including the rectus abdominis and obliques, are actively engaged to maintain a rigid torso and prevent hyperextension of the lower back. This constant stabilization challenges the deep abdominal and hip flexor muscles throughout the movement.
Integrating Inchworms into Your Fitness Routine
The versatility of the inchworm makes it a valuable addition to nearly any fitness regimen. It is frequently employed as an active warm-up because it increases blood flow and mobilizes multiple joints, preparing the body for strenuous activity. Performing two to three sets of five to ten repetitions at the start of a workout effectively activates the core and improves range of motion.
For those seeking increased intensity, the inchworm can be modified to serve as a standalone strength movement. A common progression is the inchworm with a push-up, performed once the high plank position is reached. Alternatively, the plank hold can be extended for several seconds to increase the time under tension for the core and shoulder stabilizers. Varying the speed of the movement also increases the demand on the muscles and enhances overall control.