How to do the Inchworm
Inchworm is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Shoulders and Hamstrings.
Inchworm demonstration · © GymiaFit
Inchworm at a glance
- Primary muscles
- Abs
- Secondary muscles
- Shoulders, Hamstrings
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Inchworm step by step
- 1Start in a standing position with your feet hip-width apart.
- 2Bend forward at the waist and place your hands on the ground in front of you.
- 3Walk your hands forward until you are in a high plank position, with your body in a straight line from head to toe.
- 4Pause for a moment, then walk your hands back towards your feet, keeping your legs as straight as possible.
- 5Once your hands reach your feet, stand back up to the starting position.
- 6Repeat for the desired number of repetitions.
Inchworm — questions
What muscles does the Inchworm work?
The Inchworm primarily targets the Abs. It also recruits the Shoulders, Hamstrings as secondary movers.
What equipment do I need for the Inchworm?
None — the Inchworm uses your bodyweight only, so it works at home with nothing but floor space.
Is the Inchworm suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Inchworm?
3/4 Sit-up, 45° Side Bend, Air Bike train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Inchworm demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.