Inch Worm
The inch worm is a bodyweight exercise targeting the abdominal muscles while also stretching the hamstrings and challenging shoulder stability. The forward and backward hand-walking pattern develops core strength and full-body coordination.
How to do it
- Stand with your feet hip-width apart and hinge forward at your hips to place your hands on the floor.
- Walk your hands forward until you are in a high plank position, keeping your core tight.
- Pause briefly in the plank, then walk your hands back toward your feet.
- Return to the standing position and repeat for the desired number of repetitions.
Form cues
- Keep a slight bend in your knees if your hamstrings feel tight.
- Brace your core before walking your hands out.
- Stop when your hands are directly under your shoulders in a plank.
- Take slow, controlled steps with both hands and feet.
Breathing: Inhale as you hinge and reach for the floor, exhale as you walk your hands out to the plank, and inhale as you walk back up.
Common mistakes
- Sagging hips in the plank position, which strains the lower back.
- Rushing through the movement, which reduces core activation and coordination.
- Bending the elbows too much while walking out, shifting focus away from the core.
Muscles worked
Primary: abs. Secondary: hamstrings, shoulders, chest.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 60 seconds
Lose weight
3 sets × 8–10 reps, rest 45–60 seconds
Build muscle
3 sets × 6–8 reps, rest 60 seconds
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel wrist discomfort, ease off or check with a professional before continuing.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if my hamstrings are too tight to reach the floor?
Bend your knees as much as you need to comfortably place your hands on the ground without straining your back.
How often can I do inch worms?
You can include them 2 to 3 times per week as part of a warm-up or mobility routine.
Should I feel this in my shoulders?
Yes, supporting your body weight in the high plank position engages your shoulders and chest.