Quick Answer
Inchworm is a beginner stretching exercise that targets your hamstrings, shoulders and core. It uses only your bodyweight. Stand tall, feet hip-width.
Video Tutorial
How to Perform the Inchworm
- 1
Stand tall, feet hip-width.
- 2
Hinge at hips, place hands on floor (bend knees slightly if needed).
- 3
Keeping legs straight, walk hands forward into high plank.
- 4
Hold plank briefly.
- 5
Keeping hands stationary, walk feet forward towards hands with small steps.
- 6
Keep legs as straight as possible.
- 7
Stand up or repeat from forward fold.
- 8
Repeat sequence.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Rounding your lower back. Brace your core and keep your spine neutral from setup to lockout.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Inchworm isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Inchworm work?
The Inchworm primarily works your hamstrings, shoulders and core. Secondary muscles include the calves, glutes, abdominals and lower back.
What equipment do I need for the Inchworm?
The Inchworm needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Inchworm suitable for beginners?
Yes. The Inchworm is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Inchworm should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Inchworm every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings, shoulders and core more frequently, alternate harder and easier variations and keep overall weekly volume moderate.