Inchworm
The inchworm combines a hip fold and a hand walk into a plank to train trunk control and shoulder support.
ABS · FULL BODY
How it is executed
- Stand tall with your feet hip-width apart, then hinge at the hips and place your hands on the floor in front of you, bending the knees only as needed.
- Walk your hands forward step by step until you reach a high plank position with your body in a straight line.
- Hold briefly with a braced core, then walk your hands back toward your feet and stand up.
- Move in a smooth, controlled rhythm and keep your spine neutral throughout.
- Muscles worked
- Abs
- Primary muscle
- Upper abs
- Equipment
- Bodyweight
- Movement pattern
- Full body
- Difficulty
- Intermediate
- What it is for
- StrengthStability
Common mistakes
- Letting the hips sag: shorten the hand walk.
- Locking the knees to reach the floor: allow a comfortable bend.
- Rushing the return: use small hand steps.
Frequently asked questions
- Can you bend your knees?
- Yes. Bend enough to reach the floor without forcing the stretch at the back of the legs.
- Do you need a push-up at the end?
- No. This version reaches a high plank and returns. Adding a push-up is a separate progression.
- How far should the hands walk?
- Until the shoulders and hands align in a stable plank. Walking farther increases leverage and is not needed to learn.
Sources and editorial approach
The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.
No individual professional review is recorded for this page.
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