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The Inchworm exercise is a full-body exercise that primarily targets the core muscles, but also engages the shoulders, arms, chest, and hamstrings. This exercise gets its name from the movement pattern, where you start in a standing position, hinge at the hips, and walk your hands out into a high plank position, resembling the crawling movement of an inchworm. The Inchworm exercise is a dynamic movement that helps improve flexibility, core strength, and stability. This exercise also requires coordination and balance, making it a valuable addition to any workout routine. It can be performed as a warm-up exercise to increase heart rate and prepare the body for more intense exercises, or as a standalone exercise to focus on core activation and strengthening. To perform the Inchworm, start by standing tall with your feet hip-width apart. Slowly bend forward at the hips, keeping your legs as straight as possible, until your hands reach the floor. Once your hands touch the floor, walk them forward gradually, allowing your body to lower into a high plank position, with your hands directly under your shoulders and your body forming a straight line from head to toe. Pause for a moment in this plank position, engaging your core and making sure to keep your hips level. From there, walk your feet forward towards your hands, trying to keep your legs as straight as possible. Finally, return to the starting position by standing up tall, using a controlled movement to roll up through your spine. Incorporating the Inchworm exercise into your workout routine can help improve flexibility, increase core strength, and enhance overall body control. Always remember to perform exercises with proper form and listen to your body to avoid any discomfort or injury. Happy inchworm-ing!


  • Start in a standing position with your feet hip-width apart and your arms at your sides.
  • Slowly bend forward at your waist and place your hands on the ground in front of you.
  • Walk your hands forward while keeping your legs as straight as possible.
  • Continue walking your hands forward until you are in a high plank position with your body in a straight line.
  • Pause for a moment, then slowly walk your feet towards your hands by taking small steps.
  • Continue walking your hands back towards your feet until your upper body is parallel or close to parallel with the ground.
  • Finally, slowly return back to the starting standing position by slowly rolling up, stacking each vertebrae, one at a time, until you are fully upright.

Tips & Tricks

  • Engage your core throughout the entire movement.
  • Focus on keeping a neutral spine to avoid any strain on your back.
  • Control your movements and avoid rushing through the exercise.
  • Make sure to fully extend your hips and shoulders at the top of the movement.
  • Keep your arms and legs straight during the movement to maximize the stretch.
  • Control your breathing and exhale as you walk your hands out.
  • Start with a shorter range of motion if you're a beginner and gradually increase it as you become more comfortable.
  • Use a mirror or ask someone to check your form to ensure you're performing the exercise correctly.
  • If you're experiencing wrist discomfort, try doing the exercise on your fists or using push-up bars.
  • Incorporate the inchworm into a dynamic warm-up routine to activate your muscles before a workout.

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