Full body

Inchworm Exercise


  • Improves posture by engaging the core.
  • Strengthens the shoulders, abs, and calves.
  • Increases shoulder and hamstring flexibility.

How to do Inchworm:

Starting Position: Stand with your feet together. Bend forward at your hips until your hands are flat on the ground, directly in front of your feet. Bend your knees if necessary.

Movement: Walk your hands forward until your hips are fully extended and you are in the plank position. Your hands should be directly under your shoulders.

Return: Walk your feet up to your hands, taking very small steps until your feet are directly behind your hands. Bend your knees if necessary. Repeat.

Modification and Progression:

  • To simplify Inchworm, bend your knees to get your hands flat on the ground, or do a static plank.
  • To advance Inchworm, keep your legs straight as you walk them toward your hands.  To do this, alternate lifting your left and right hips to lift the straight leg off the ground.

Movement Tips:

  • Extend your shoulders during the entire movement by pushing the ground away from you.
  • Do not look up or forward as you crawl. Keep your neck in line with your neutral spine.

Our live, real-time coaching will motivate you through every rep. So download the app and we’ll have you perfecting your Inchworm in no time.