Inchworm with Push-Up - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Inchworm with Push-Up

Step by step instructions, muscle activation and variants for the Inchworm with Push-Up.

EasyTricepsAbs

About this exercise

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.

How to Perform

  • Stand tall with feet hip-width apart
  • Hinge at the hips and bend forward, placing both hands flat on the floor in front of your feet
  • Keeping your legs as straight as possible to feel the hamstring stretch, walk your hands forward one at a time until you reach a high plank position
  • Hold the plank briefly, maintaining a straight body line from head to heels
  • Walk your feet toward your hands in small steps, keeping your legs as straight as possible
  • Once your feet meet your hands, stand back up to the starting position
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
TricepsAbsFront shouldersObliques
Secondary
GlutesQuadricepsHamstringsInner forearmOuter forearmUpper chestMiddle chestTrapeziusInner thighs

Common Mistakes

Common mistakes content is coming soon.

About the Inchworm with Push-Up

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.

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