Hinge at the hips and walk your hands forward into a high plank, then walk them back to standing; the movement emphasizes core stability throughout.
How to do the Inchworm#
- Stand with feet hip-width and soften your knees.
- Hinge from the hips and reach your hands to the floor, keeping length through the spine.
- Walk your hands forward until your body forms a straight high plank and brace your core.
- Hold a neutral plank briefly, avoiding sagging or piking of the hips.
- Walk your hands back toward your feet, return to a folded position, and stand up to repeat.
Muscles worked#
- Primary: Abs (Rectus Abdominis)
- Secondary: Front delts (Anterior Deltoid), Chest (Pectoralis Major), Triceps (Triceps Brachii), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus)
Common mistakes#
- Hips sagging or dropping in the plank position.
- Rushing the movement and losing spinal length.
- Leading the return by pushing the hips up instead of walking the hands back.
