Step by step instructions, muscle activation and variants for the Inchworm with Push-Up.
The inchworm with push-up is a full-body warm-up exercise: from standing you hinge forward, walk your hands out to a plank, perform a push-up, then walk your feet back up to your hands. The added push-up brings the chest and triceps into the classic hamstring and core mobiliser.
The Inchworm with Push-Up 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.
