How to do the Inchworm
- Stand with your feet close together. Keeping your legs straight, stretch down and put your hands on the floor directly in front of you. This will be your starting position.
- Begin by walking your hands forward slowly, alternating your left and your right. As you do so, bend only at the hip, keeping your legs straight.
- Keep going until your body is parallel to the ground in a pushup position.
- Now, keep your hands in place and slowly take short steps with your feet, moving only a few inches at a time.
- Continue walking until your feet are by hour hands, keeping your legs straight as you do so.
Muscles worked
| Role | Muscles |
|---|---|
| Primary | hamstrings |
| Equipment | no equipment |
| Difficulty | beginner |
| Type | compound |
Train the same muscles a different way
6 alternatives for the same hamstrings, with and without kit.
Common questions
What muscles does the Inchworm work?
The Inchworm primarily works the hamstrings. 90/90 Hamstring, Alternating Hang Clean, and Band Good Morning train the same muscle, across 9 equipment types.
What equipment do you need for the Inchworm?
None — the Inchworm is bodyweight, so it works at home, in a hotel room or outdoors. 90/90 Hamstring and Alternating Hang Clean also need nothing.
Is the Inchworm suitable for beginners?
Yes, the Inchworm is rated beginner. 44 harder options for the same muscle are catalogued.
Where should the Inchworm go in a workout?
Early — the Inchworm is compound, working 1 muscle group, so run it first or second while you are fresh.
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