Inchworm (VERSION 2)
- Synergist muscles
- Adductor Magnus, Deltoid Anterior, Deltoid Lateral, Gluteus Maximus, Hamstrings, Quadriceps, Serratus Anterior, Trapezius Lower Fibers, Trapezius Middle Fibers, Trapezius Upper Fibers
- Equipment
- Body weight
- Body part
- Waist
- Type
- Strength
The Inchworm (VERSION 2) is a full-body bodyweight strength and mobility exercise that primarily targets the iliopsoas, obliques, upper chest (pectoralis major clavicular head), and abs (rectus abdominis). It draws on the glutes, hamstrings, quadriceps, anterior deltoid, serratus anterior, and trapezius as synergists, making it an excellent warm-up and functional movement for building core stability and shoulder strength.
How to do the Inchworm (VERSION 2)
- 1Stand with feet hip-width apart and arms at your sides.
- 2Hinge at the hips and bend forward, placing both hands flat on the floor in front of your feet while keeping your legs as straight as mobility allows.
- 3Walk your hands forward one at a time until your body forms a straight plank position, with hands stacked under your shoulders and core braced.
- 4Pause briefly in the plank, ensuring your hips are level and your body forms a single straight line from head to heels.
- 5Lower yourself into a push-up position by bending your elbows, keeping them at roughly a 45° angle to your torso.
- 6Press back up to the plank position, fully extending your arms and engaging your serratus anterior to protract the shoulder blades at the top.
- 7Walk your hands back toward your feet one at a time, keeping your core tight and your hips from sagging.
- 8Return to standing by straightening your hips and squeezing your glutes at the top.
- 9Repeat for the desired number of repetitions, moving with controlled, deliberate tempo throughout.
Form tips
- Keep your core actively braced during the hand-walk out and back — this protects the lower back and maximizes rectus abdominis and oblique engagement.
- At the top of the push-up press, push the floor away to fully protract your shoulder blades; this activates the serratus anterior and builds shoulder stability.
- Move slowly and deliberately rather than rushing through the inchworm — the time under tension is what develops strength and mobility simultaneously.
- If hamstring tightness prevents straight legs when bending forward, maintain a soft bend at the knees so you can still hinge with a neutral spine.
- Drive through your anterior deltoids at the start of the push-up press to ensure the upper chest and front shoulders contribute evenly.
Common mistakes
- Letting the hips pike upward during the hand-walk, which reduces core demand and shifts load away from the target muscles.
- Sagging the lower back in the plank position — this compresses the lumbar spine and removes tension from the rectus abdominis and obliques.
- Flaring the elbows out to 90° during the push-up, placing excessive stress on the shoulder joint instead of loading the pectoralis major clavicular head.
- Rushing through the movement without controlling the tempo, which turns a strength drill into a momentum exercise and reduces effectiveness.
- Failing to squeeze the glutes at the top of each rep, missing the opportunity to fully activate the gluteus maximus and reinforce hip extension.
Frequently asked questions
What muscles does the Inchworm (VERSION 2) work?
The primary muscles are the iliopsoas (hip flexors), obliques, pectoralis major clavicular head (upper chest), and rectus abdominis (abs). Key synergists include the gluteus maximus, hamstrings, quadriceps, anterior and lateral deltoids, serratus anterior, and all three portions of the trapezius.
What is the difference between the standard Inchworm and VERSION 2?
VERSION 2 adds a push-up at the bottom of the plank position, increasing upper-chest and anterior-deltoid demand compared to the standard version, which typically omits the push-up. This makes it a more comprehensive strength drill in addition to a mobility warm-up.
Is the Inchworm (VERSION 2) good as a warm-up?
Yes — it simultaneously mobilizes the hamstrings, hip flexors, and thoracic spine while activating the core, shoulders, and glutes, making it one of the most efficient full-body warm-up movements available.
How many reps of the Inchworm (VERSION 2) should I do?
For a warm-up, 3–5 reps are typically sufficient. As a strength accessory exercise, 6–10 reps per set for 2–3 sets works well, resting 60–90 seconds between sets.
Can beginners do the Inchworm (VERSION 2)?
Beginners can perform it by keeping a slight bend in the knees when reaching for the floor and omitting the push-up until they build enough upper-body strength. Progress to full straight-leg form and the push-up as mobility and strength improve.
