Inchworm Walkout
The inchworm walkout is a bodyweight exercise targeting the abs, with secondary engagement of the shoulders, hamstrings, and lower back. It involves walking the hands out from a standing forward fold into a plank and back, warming up the entire body and challenging core and shoulder stability.
How to do it
- Stand with your feet hip-width apart.
- Hinge forward at the hips and place your hands on the floor in front of your feet.
- Walk your hands forward one at a time until you reach a full plank position.
- Hold the plank briefly, then walk your hands back toward your feet.
- Stand back up and repeat for the desired number of repetitions.
Form cues
- Keep your legs as straight as comfortable to stretch the hamstrings.
- Brace your abs tightly as you walk your hands out.
- Stop in a strong high plank with wrists right under shoulders.
- Take small, controlled steps with both hands and feet.
Breathing: Inhale as you fold forward, exhale steadily as you walk your hands out to the plank, and inhale as you walk back.
Common mistakes
- Letting your hips sag in the plank position, which places unnecessary stress on the lower back.
- Rushing through the movement, which reduces core engagement and balance control.
- Bending the knees too much during the walkout, turning a hamstring and core stretch into a simple crawl.
Muscles worked
Primary: abs. Secondary: shoulders, hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets x 8-10 reps, rest 60 s
Lose weight
3 sets x 8-10 reps, rest 45 s
Build muscle
3 sets x 6-8 reps, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you have acute wrist pain, ease off or place your hands on elevated surfaces.
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 should I do if my hamstrings are too tight?
Bend your knees slightly during the forward fold and walkout. Flexibility will improve gradually over time.
How often can I do inchworm walkouts?
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 lower back?
No. If you feel it in your lower back, your hips are likely sagging in the plank. Engage your abs more firmly.