Inchworm
How to do the Inchworm with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
,
Body Only
How to do the Inchworm
- 1
Stand with your feet close together. Keeping your legs straight, stretch down and put your hands on the floor directly in front of you. This will be your starting position.
- 2
Begin by walking your hands forward slowly, alternating your left and your right. As you do so, bend only at the hip, keeping your legs straight.
- 3
Keep going until your body is parallel to the ground in a pushup position.
- 4
Now, keep your hands in place and slowly take short steps with your feet, moving only a few inches at a time.
- 5
Continue walking until your feet are by hour hands, keeping your legs straight as you do so.
Log it, see it on your body.
Every Inchworm set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Inchworm fits
The Inchworm shows up in training built around a specific goal. See how it fits:
More hamstrings exercises
Inchworm: common questions
What muscles does the Inchworm work?
The Inchworm primarily works the Hamstrings.
Is the Inchworm suitable for beginners?
Yes. The Inchworm is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Inchworm?
None. The Inchworm is a bodyweight exercise, so you can do it without any equipment.
Is the Inchworm a compound or isolation exercise?
The Inchworm is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Inchworm with correct form?
Stand with your feet close together. Keeping your legs straight, stretch down and put your hands on the floor directly in front of you. This will be your starting position. Follow the full step-by-step above for the complete movement.
Log your Inchworm sets, free.
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