Step by step instructions, muscle activation and variants for the Inchworm.
The Inchworm is a dynamic full-body mobility and warm-up exercise that stretches the hamstrings, activates the core, and builds shoulder stability as you walk your hands out to a plank and back. This version emphasizes controlled movement and full hip extension.
The Inchworm is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
