Which muscles does the inchworm work?

The inchworm mainly works your abs and hamstrings. It also involves your shoulders.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the inchworm in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Inchworm: how to do it and muscles worked

The inchworm mainly works your abs and hamstrings, with help from your shoulders. You need bodyweight (no equipment).

Muscles worked

Main

Helping

Shoulders

How to do the inchworm

1
Stand tall with feet hip-width apart. Hinge at the hips and bend forward, placing your hands on the floor, with a slight bend in your knees if needed.
2
Walk your hands forward until you reach a straight high plank position, pause, then take small steps with your feet toward your hands.
3
Stand up and repeat. Move slowly, breathe out as you walk your hands out, and keep your core braced in the plank so your hips do not sag.

Form tip: Keep your legs as straight as comfortable for a hamstring stretch, and bend your knees slightly rather than rounding your back.

Common questions

Which muscles does the inchworm work?: The inchworm mainly works your abs and hamstrings. It also involves your shoulders.
What equipment do I need for the inchworm?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the inchworm in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More abs exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.