How to Do the Inch Worm

The inchworm is a walking drill where you hinge forward, walk your hands out to a plank, then walk your feet back to your hands. It stretches your hamstrings and calves while training your shoulders and abs. It suits beginners as a warm-up or mobility move.

Abs Shoulders BodyweightBeginner

Log every set of your Inch Worm in Superlift

Muscles worked

Primary

Abs
Shoulders

Secondary

Hamstrings
Chest

How to do the Inch Worm

1
Stand tall with your feet hip-width apart.
2
Hinge forward and place your hands on the floor; bend your knees if needed.
3
Walk your hands forward until you reach a plank position.
4
Brace your abs and keep your hips level for a moment.
5
Walk your feet toward your hands in small steps.
6
Keep your legs as straight as comfortable.
7
Stand up and repeat.

Form cues to remember

Hands walk out, hips stay level
Small steps with your feet
Brace in the plank
Reach long

Common mistakes

Letting your hips sag in the plank

Squeeze your glutes and brace your abs.

Bending your knees too much

Bend only as much as you need and stretch your hamstrings over time.

Taking huge steps

Use small steps with your hands and feet.

Rushing the movement

Move smoothly to feel the stretch and the shoulder work.

Sets and reps

Mobility	2–3 sets of 5–8 reps as a warm-up
Conditioning	3 rounds of 8–10 reps, with 30 seconds rest

Keep your wrists comfortable and your core braced to protect your lower back. Skip the plank if your wrists or shoulders hurt.

Superlift for iPhone

Track your Inch Worm and watch it go up

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