The inchworm exercise gets its name from its resemblance to how a worm moves across the floor. It is a full-body compound exercise, that works the core, shoulders, chest and glutes. It’s also an amazing exercise for stretching and working your hamstrings.

  • Bodyweight
  • Compound

The inchworm is normally performed as a warm up exercise prior to your main workout, however, is also a good stand alone exercise or an exercise to incorporate within your active rest.  

Similar Exercises to Try

Suggested Equipment

Muscles Worked

How to Do an Inchworm

Fitness model performing the inchworm exercise
Fitness model performing the inchworm exercise
Fitness model performing the inchworm exercise
Fitness model performing the inchworm exercise
  1. Stand up straight with your feet close together and toes pointing forward.
  2. Bend at the hips, keeping your legs as straight as possible, reach down and place both hands on the floor
  3. Keep your feet fixed, slowly start to walk out from this position using your hands. Remember to keep your legs as straight as possible throughout, you should start to feel a stretch in your hamstrings
  4. Keep walking out with your hands until your body is in an upper push-up. Your arms should be fully extended and your hands positioned below your shoulders
  5. Hold the upper push-up for a moment before again, using your hands, walk your upper body back towards your feet
  6. Once you have returned to the bent over position, simply stand up straight again. This is one repetition