FITBODY Exercise Library · Full Body
Inchworm Exercise
The inchworm exercise gives you the full body isometric hold of a plank along with a full hamstring stretch, all with no equipment and no impact, which is exactly why it has become such a staple of a good dynamic warm up.
How to Do the Inchworm Exercise
The inchworm is named for exactly what it looks like, because when you do it properly you mimic the movement of a worm inching along the ground. What I love is that it is a low impact movement you can do anywhere, it works both upper and lower body, and best of all, it is fun!
Want to make this movement more difficult? Add a full pushup from the plank position, which will further engage your core and your chest. And if your hamstrings are tight, do not force your legs straight, just bend your knees slightly and let the range improve over the weeks. Of course it varies from woman to woman, but that flexibility comes faster than most people expect.
What Muscles Does the Inchworm Exercise Work?
The inchworm is a true full body exercise that engages your core, upper body, and lower body all in one movement. Your abdominal muscles work hard to stabilize your torso and hold your form while your back muscles keep your spine in the right position. As you walk out and back, your shoulders and arms are engaged, including the deltoids, biceps, and triceps. Meanwhile the hamstrings, quadriceps, calves, and glutes all get worked through the fold and the stretch. That combination is what makes it such an efficient way to improve strength, flexibility, and mobility at the same time.
See the full muscle breakdown
- Hamstrings: lengthen through the forward fold and again when you walk your feet in toward your hands, which is where most women feel this movement the most.
- Calves: stretch along with the hamstrings up the entire back of the leg as your feet stay planted and your hips lift.
- Rectus abdominis and obliques: hold the trunk rigid during the walk out so your midsection does not drop toward the floor.
- Erector spinae: keep the spine in position as you fold forward and return to standing.
- Deltoids, triceps, and chest: support your body weight through the plank and do real pressing work if you add the pushup.
- Glutes and quadriceps: stabilize the hips and help lift you back to standing at the end of each rep.
How Many Inchworms Should You Do?
The number of inchworm reps you should do depends on your fitness level, your goals, and what the rest of your workout looks like. I generally recommend starting with a few repetitions and building gradually as the movement becomes comfortable.
| Goal | Sets | Reps |
|---|---|---|
| Warm up before training | 1 to 2 | 5 to 8 |
| Beginner building the movement | 2 to 3 | 5 to 10 |
| Conditioning and core work | 3 to 5 | 10 to 15 |
Listen to your body and avoid pushing too hard too fast. It is far better to start with a lower number of reps and sets and build over time than to go out too aggressively. As the movement gets easier, add reps or add the pushup rather than rushing, which is how progressive overload works on a bodyweight movement like this one.
Variations and Modifications
Bent Knee Inchworm
Keep a soft bend in your knees through the fold and the walk in. This is where I start most women with tight hamstrings, and it lets you train the movement pattern while your flexibility catches up. Straighten the legs a little more each week.
Inchworm with a Pushup
Add a full pushup once you reach the plank position. This turns a warm up movement into real chest, shoulder, and triceps work, and it demands a lot more from your core. Make sure your pushup form is solid before you add it in.
Inchworm Walkout
Walk your hands out to plank, hold, then walk your hands back to your feet instead of walking your feet in. This version takes the deep hamstring stretch out of the equation and keeps the emphasis on core control, which is useful if the forward fold is uncomfortable.
Traveling Inchworm
Instead of returning to the same spot, let each rep carry you forward across the floor. This is the version you will see in most CrossFit gyms as part of a dynamic warm up, and it adds a conditioning element without adding any equipment.
The inchworm is one of my favorite components of a warm up before you tackle one of my more challenging HIIT workouts for women, and it fits perfectly at the front of a home workout or a full strength training program.
Common Mistakes to Avoid
- Bending the knees to reach the floor. Dropping into a deep knee bend takes the hamstrings out of the movement entirely. A slight bend is fine, but keep the legs as straight as your flexibility allows so you actually get the stretch.
- Letting the hips sag in the plank. If your midsection drops toward the floor when you reach plank, you are loading your lower back instead of your core. Squeeze your glutes and brace before you walk out.
- Walking your hands too far out. Going past a straight plank line puts your shoulders in a compromised position. Stop when your body forms a straight line from head to heels.
- Rushing through the reps. Speed turns this into a bouncing motion and you lose both the stretch and the core work. Move deliberately and hold the plank for a beat before you walk your feet in.
Inchworm Exercise FAQs
What is the inchworm exercise good for?
The inchworm is ideally used as part of your warm up to safely stretch out your hamstrings, calves, and all the way up the back of your legs. It prepares your body for more challenging strength training or plyometric work, which is why it is so popular in CrossFit gyms and why I include it at the beginning of many of my online coaching clients’ workout plans. It also builds core stability and shoulder strength at the same time, so you get mobility and strength work in one movement. Best of all, it needs no equipment and can be done anywhere.
What muscles does the inchworm exercise work?
The inchworm is a full body exercise that works your core, upper body, and lower body together. Your abdominal and back muscles stabilize your torso through the walk out, while your shoulders, chest, and triceps support your body weight in the plank position. Your hamstrings and calves get a deep stretch through the forward fold and again as you walk your feet toward your hands. Your glutes and quadriceps assist in stabilizing the hips and returning you to standing.
How many inchworms should you do?
If you are using inchworms as a warm up, 1 to 2 sets of 5 to 8 reps is usually plenty to get the whole body ready to train. Beginners building the movement can work in the range of 2 to 3 sets of 5 to 10 reps, taking breaks between sets as needed. If you are using them for conditioning or core work, 3 to 5 sets of 10 to 15 reps is a reasonable target. Start on the lower end and build gradually rather than pushing too hard too fast.
Is the inchworm a good exercise for beginners?
Yes, the inchworm is one of the more beginner friendly full body movements because it uses only your body weight and can be scaled easily. If your hamstrings are tight, keep a soft bend in your knees through the fold and the walk in, and let the range improve over the weeks. If holding the plank is the hard part, shorten the hold or drop to your knees briefly before walking your feet back in. The movement pattern matters more than the depth when you are starting out.
Is the inchworm exercise good for women over 40?
Yes, and it is one of the more practical warm up movements for women in this stage. It is low impact, needs no equipment, and addresses hamstring and calf tightness, shoulder stability, and core control all at once, which are exactly the areas that tend to stiffen up over time. It also gets blood flowing and body temperature up before strength training, which matters more as we get older. Scale it with a soft knee bend if flexibility is limited and progress from there.
References
- Behm, David G., and Anis Chaouachi. “A Review of the Acute Effects of Static and Dynamic Stretching on Performance.” European Journal of Applied Physiology, vol. 111, no. 11, 2011, pp. 2633 to 2651, doi.org/10.1007/s00421-011-1879-2. Reviews why dynamic movements have largely replaced prolonged static holds in the warm up.
- Behm, David G., et al. “Acute Effects of Muscle Stretching on Physical Performance, Range of Motion, and Injury Incidence in Healthy Active Individuals: A Systematic Review.” Applied Physiology, Nutrition, and Metabolism, vol. 41, no. 1, 2016, doi.org/10.1139/apnm-2015-0235. Found a small performance improvement following dynamic stretching compared with a decrement following static stretching.
- Cleveland Clinic. “Hamstring Muscle: What It Is, Anatomy & Function.” my.clevelandclinic.org/health/body/21904-hamstring-muscles.
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I’m Julie Lohre, an IFBB Fitness Pro and certified personal trainer and nutrition specialist. For more than 20 years I have helped women over 40 get stronger, leaner, and more confident through personalized online coaching built around their real lives.