Inchworm: How-to, Tips & More
The Inchworm is a beginner compound exercise for your abs. You do it with bodyweight. It is a good fit when your goal is general fitness.
Besides the abs, it also works your shoulders and hamstrings, so it fits well in a session that trains those muscles together.
Muscles worked
Abs
Primary
Shoulders
Secondary
Hamstrings
Secondary
How to do the Inchworm
- Stand tall, then bend down and put your hands on the floor.
- Walk your hands out until you are in a high plank.
- Walk them back to your feet.
- Stand up.
Inchworm tips
- Keep your legs as straight as you comfortably can.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Compound
Inchworm alternatives
More abs exercises
Ab Wheel Rollout
Ab wheel
Band Kneeling Crunch
Resistance band
Barbell Rollout
Barbell
Bicycle Crunch
Bodyweight
Bird Dog
Bodyweight
Cable Crunch
Cable machine
Frequently asked questions
What muscles does the Inchworm work?
The Inchworm mainly works your abs, with help from your shoulders and hamstrings.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Inchworm good for beginners?
Yes. The Inchworm is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Inchworm?
You need bodyweight.
Add Inchworm to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon