Full Body · Conditioning
Inchworm
The inchworm is a bodyweight warm-up exercise where you fold forward, walk your hands out to a high plank, then walk your feet back toward your hands and stand up. It stretches the hamstrings and calves while training the shoulders and core, making it a great full-body warm-up.
Also known as: Walkouts, Hand walkouts, Inchworm walkout
- Muscle group
- Full Body
- Movement pattern
- Conditioning
- Type
- Compound
- Equipment
- Bodyweight, Open floor space
- Difficulty
- Beginner
What muscles does the inchworm work?
Primary movers
- Hamstrings
- Rectus abdominis
- Anterior deltoid
Assisting muscles
- Pectoralis major
- Obliques
- Calves
- Serratus anterior
The hamstrings and calves stretch as you fold forward and as you walk your feet in. This is a dynamic stretch, so you move through it rather than holding it.
In the plank, the abs, shoulders and chest work to keep your body straight. The serratus anterior and front delts bear the weight on your hands.
The movement links mobility and strength, which is why it fits at the start of a workout. It wakes up the whole chain at once.
You can add a push-up in the plank to make it harder.
How to do the inchworm
Setup
- 1
Stand tall with your feet hip-width apart.
- 2
Hinge forward at the hips.
- 3
Place your hands on the floor in front of your feet.
- 4
Bend your knees only as much as you need to.
Execution
- 1
Walk your hands forward one at a time until you reach a high plank.
- 2
Hold the plank briefly with your abs braced.
- 3
Walk your feet in toward your hands, keeping your legs as straight as is comfortable.
- 4
Stand back up.
- 5
Repeat for the desired number of reps.
Common inchworm mistakes
Letting the hips sag in the plank
The lower back arches.
The fix: Brace your core and squeeze your glutes.
Walking out too far
The lower back arches and the shoulders strain.
The fix: Stop where you can keep a straight line.
Bending the knees a lot
It reduces the hamstring stretch.
The fix: Keep your legs as straight as is comfortable.
Rushing the reps
You lose the control that makes it a good warm-up.
The fix: Move slowly and with control.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Warm-up | 2 | 6–8 | Bodyweight, controlled | 30 s |
| Mobility and strength | 3 | 6–10 | Add a push-up in the plank | 45 s |
| Beginner | 2 | 4–6 | Bent knees, short walkout | 30–45 s |
Do inchworms at the start of a workout or as a quick mobility break. Pair them with bodyweight squats and push-ups for a full warm-up.
Running the inchworm in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayInchworm variations and alternatives
World's Greatest Stretch
AlternativeA dynamic warm-up for the hips and spine.
Plank
EasierA static plank hold.
Bear Crawl
AlternativeAnother bodyweight crawl pattern.
Push-ups
HarderAdd one at the plank for extra chest work.
Burpees
HarderA more intense full-body conditioning move.
Frequently asked questions
What is the inchworm exercise good for?
It warms up the whole body and stretches the hamstrings while training the core and shoulders.
How many reps should I do?
Six to ten slow reps are plenty for a warm-up.
Do I need to keep my legs straight?
As straight as is comfortable. Bend slightly if your hamstrings are tight.
How do I make it harder?
Add a push-up at the plank or pause longer in the plank.
Hercules tracks every inchworm you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play