Reps Only exercise

Inchworm form, muscles worked, and workout tracking

The inchworm is a moving bodyweight drill in which you hinge to the floor, walk the hands out to a plank, and walk them back in to stand, combining hamstring lengthening with core and shoulder stabilization work. It is programmed most often in dynamic warm-ups because a few controlled reps raise tissue temperature, open the posterior chain, and prime the trunk and shoulders for pressing, squatting, or sprinting.

Inchworm illustration

How to do Inchworm

  1. 1Stand tall with your feet hip width apart, then hinge at the hips and reach your hands to the floor, bending your knees only as much as needed.
  2. 2Walk your hands forward one at a time until you reach a full plank with hands under shoulders.
  3. 3Brace your core in the plank; do not let your hips sag or your lower back arch as you walk out.
  4. 4Keeping your legs as straight as comfortable, walk your feet toward your hands in small steps, feeling a stretch through your hamstrings.
  5. 5Stand back up to full height, exhale, and repeat, moving with control rather than rushing between positions.

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Track Inchworm in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.