Inchworm
- Músculo objetivo
- Deltoid Anterior, Obliques, Rectus Abdominis, Triceps Brachii
- Músculos sinergistas
- Adductor Magnus, Gluteus Maximus, Hamstrings, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Quadriceps, Serratus Anterior, Trapezius Lower Fibers, Trapezius Middle Fibers, Trapezius Upper Fibers, Wrist Extensors, Wrist Flexors
- Equipamiento
- Body weight
- Parte del cuerpo
- Waist
- Tipo
- Strength
The inchworm is a bodyweight, full-body movement that primarily challenges the front shoulders (anterior deltoids), the abs (rectus abdominis) and obliques, and the triceps as you fold to the floor and walk your hands out into a plank. The chest, shoulder blades (serratus and traps), glutes, hamstrings, quads, adductors, and forearms all assist, while the walk-out doubles as a hamstring stretch. It works well as a dynamic warm-up or as a core-and-shoulder conditioning drill.
Cómo hacer el Inchworm
- 1Stand tall with your feet hip-width apart and your arms relaxed at your sides.
- 2Hinge at your hips and fold forward, reaching your hands toward the floor while keeping a soft bend in your knees and letting your hamstrings stretch.
- 3Place both hands flat on the floor in front of your feet, then begin walking them forward one at a time.
- 4Keep walking your hands out until your body forms a straight line from head to heels in a high plank, hands stacked under your shoulders.
- 5Brace your core and squeeze your glutes to hold the plank for a moment without letting your hips sag or pike.
- 6Walk your feet forward in small steps toward your hands, keeping your legs as straight as your hamstrings allow.
- 7When your feet are close to your hands, rise back up to standing through your hips to complete one rep.
- 8Repeat for your target reps, keeping each hand and foot walk controlled rather than rushed.
Consejos de técnica
- Move at a slow, deliberate tempo — control on the walk-out and walk-in is where the core and shoulders earn the work.
- Keep your core braced the whole time so your lower back stays neutral instead of dipping as you reach the plank.
- Exhale as you walk your hands out and brace, and breathe steadily through the plank rather than holding your breath.
- Let your knees bend slightly on the fold if your hamstrings are tight, then straighten them gradually as you loosen up.
- Spread your fingers and press the floor away to stack your shoulders and protect your wrists in the plank.
Errores comunes
- Letting your hips sag toward the floor in the plank, which strains your lower back and removes tension from your abs.
- Piking your hips up into an inverted-V instead of holding a flat plank, which shifts the work off your core and shoulders.
- Rushing the hand walk-out and crashing into the plank, which loses control and stresses the shoulders and wrists.
- Locking your knees hard on the fold, which can overstretch tight hamstrings instead of easing into the stretch.
- Holding your breath through the plank, which spikes tension and makes it harder to keep a solid brace.
Preguntas frecuentes
What muscles does the inchworm work?
It primarily targets the front shoulders (anterior deltoids), the abs (rectus abdominis) and obliques, and the triceps. The chest, shoulder blades (serratus and trapezius), glutes, hamstrings, quads, adductors, and forearms assist, and the fold stretches the hamstrings.
Is the inchworm good for beginners?
Yes. It uses only your bodyweight and you control the pace, so it scales easily — bend your knees more on the fold and shorten the plank hold while you build core and shoulder strength.
Is the inchworm a warm-up or a strengthening exercise?
Both. Its hip hinge, hamstring stretch, and plank position make it a strong dynamic warm-up, while slow, controlled reps also condition the core, shoulders, and triceps.
How many reps of inchworms should I do?
Aim for 8 to 12 controlled reps per set for 2 to 3 sets. As a warm-up, 5 to 8 smooth reps are enough to prepare the shoulders, core, and hamstrings.
Why do I feel inchworms in the back of my legs?
Folding forward with straight legs stretches your hamstrings, so a pull there is normal. If it feels too intense, bend your knees more on the way down and let the hamstrings loosen over several reps.
