The inchworm exercise is a dynamic full-body movement that combines stretching and strength work, mimicking the insect’s movement. It is a bodyweight exercise requiring no equipment, making it highly versatile. This exercise is frequently incorporated as part of an active warm-up or as a standalone component of a full-body conditioning routine. The flowing motion helps mobilize joints and activate major muscle groups.
Performing the Inchworm Exercise Step by Step
Begin the movement by standing tall with your feet placed about hip-width apart. Initiate a hip hinge, bending forward at the hips while keeping your legs as straight as possible, reaching your hands toward the floor directly in front of your feet. To maintain a neutral spine and prevent excessive rounding in the back, allow a slight bend in the knees if hamstring flexibility is limited.
Once your hands are on the ground, begin walking them forward one at a time, extending your body into a high plank position. Focus on maintaining a straight line from the crown of your head down to your heels, actively engaging your core muscles to prevent the hips from sagging or piking upwards. Your shoulders should finish directly over your wrists.
The common method to complete the repetition is to then walk your hands back toward your feet, reversing the initial movement. Keep your legs relatively straight during the return walk. Alternatively, a variation involves walking the feet toward the hands while keeping the hands planted, which increases the intensity of the lower body stretch. The exercise concludes when you return to the upright standing position.
Muscles Targeted During the Movement
The inchworm is a compound exercise that engages numerous muscle groups. During the initial hip hinge and the return phase, the primary muscles stretched are the hamstrings, which run along the back of the thigh, and the calf muscles (gastrocnemius and soleus). The degree of straightness in the legs affects the intensity of this stretch along the posterior chain.
When walking the hands out and holding the plank position, the focus shifts to strength and stabilization. The shoulder muscles, specifically the anterior deltoids, and the chest muscles (pectorals) are heavily engaged to support and move the body’s weight. The triceps also work to keep the elbows extended and stable in the plank.
Throughout the entire process, the core musculature, including the abdominals and obliques, works continuously to stabilize the torso and maintain a neutral spinal alignment. The glutes and lower back stabilizers are also activated to prevent hip rotation or excessive arching. This simultaneous engagement of the anterior and posterior chains makes the inchworm effective for full-body conditioning.
Scaling the Exercise for Different Fitness Levels
For individuals new to the inchworm or those with limited flexibility, the movement can be modified to reduce strain and build foundational strength. If achieving a full forward fold is difficult, slightly bending the knees allows the hands to reach the floor more easily. Another modification is to stop the hand walk-out before reaching a full high plank position, limiting the demand on the shoulder and core stabilizers.
Beginners can also perform the exercise with their hands elevated on a stable surface, such as a sturdy bench or step. This reduces the angle of the forward fold, making the initial hamstring stretch less severe. It also requires less upper body strength to support the body weight in the partial plank position.
To increase the challenge, advanced practitioners can incorporate additional strength movements while in the plank position. Adding a single push-up after the hands are fully walked out significantly increases the load on the chest, shoulders, and triceps. Another option is to perform alternating shoulder taps in the plank, which challenges anti-rotational core stability. For an explosive finish, a squat jump can be added upon returning to the standing position.