Inchworm

Inchworm Exercise Description

The Inchworm is a bodyweight movement that links a hip hinge to a high plank, training core stability while challenging shoulder and wrist control through weight-bearing on the hands. It primarily targets the anterior core (rectus abdominis and obliques) to resist spinal extension as you move into and hold the plank. The shoulders, chest, and serratus anterior stabilize the shoulder girdle, while the hamstrings experience a dynamic stretch during the hinge and walkout. The goal is a smooth transition from standing to plank and back while maintaining a neutral spine and steady pelvic position. Done with controlled steps and active bracing, the Inchworm reinforces lumbopelvic stability, scapular control, and coordination across the entire kinetic chain without external load.

Muscle Groups: Abs, Core, Obliques, Waist
Target Muscles: External Obliques, Rectus Abdominis
Assisting Muscles: Internal Obliques
Stabilizing Muscles: Multifidus, Serratus Anterior, Transversus Abdominis
Body Area: Upper Body
Body Parts: Core, Torso
Body Surface: Front, Side
Body Symmetry: Other
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Trunk Flexors, Trunk Lateral Flexors, Trunk Rotators
Joint Involvement: Multi-joint
Muscle Location: Side Abs, Stomach
Movement Direction: Other
Muscle Position: Anterior, Lateral
Gender: Male

How To Do The Inchworm Exercise

‘- Stand tall, feet hip-width, ribs stacked over pelvis, eyes forward.
– Brace lightly (360° around the torso) and hinge at the hips, keeping a neutral spine; soften knees as needed to reach the floor.
– Place hands on the ground shoulder-width with fingers spread and weight evenly through palms.
– Walk your hands forward in small steps until you reach a high plank: shoulders stacked over wrists, body in a straight line from head to heels.
– Push the floor away to keep the shoulder blades stable; avoid letting the chest sink or the hips sag or pike.
– Keep ribs down and glutes lightly engaged to prevent arching through the low back.
– Hold the plank briefly with steady, quiet breathing.
– Walk your hands back toward your feet while maintaining the hip hinge and neutral spine.
– Shift weight into your heels and drive the hips forward to return to standing tall without rounding the back.
– Reset your posture and repeat with the same controlled rhythm.

Inchworm Tips

‘- Start standing tall with feet hip-width and ribs stacked over the pelvis.
– Brace lightly around the torso before hinging at the hips.
– Keep a neutral spine as you hinge, softening the knees only as needed to reach the floor.
– Place hands shoulder-width with fingers spread and weight evenly through the palms.
– Walk your hands forward in small steps until shoulders are stacked directly over wrists.
– In the plank, maintain a straight line from head to heels and push the floor away to keep shoulder blades stable.
– Keep ribs down and glutes lightly engaged to prevent arching through the low back.
– Walk your hands back toward your feet while keeping the hip hinge and neutral spine.
– Shift weight into your heels and drive the hips forward to stand tall without rounding the back.
– Reset your posture each rep and maintain the same controlled rhythm throughout.

Inchworm Beginner Introduction

The Inchworm is a bodyweight drill that blends a hip bend with a full-body hold supported by the hands. The movement flows from standing, down into a strong, straight-line position similar to a plank, then back up again in a smooth, continuous pattern. Throughout that arc, the abs and side abs work hard to keep the trunk from sagging or arching, while the hips and pelvis stay calm instead of tipping forward or back.

Because much of the body’s weight shifts into the hands during the forward travel, the shoulders, chest, and muscles around the rib cage help steady the upper body and shoulder blades. At the same time, the back of the thighs experiences a changing stretch as the hips fold and then extend. When performed with an even tempo and deliberate control, this exercise emphasizes total-body coordination, midsection stability, and joint control at the shoulders and wrists, all without any added equipment.