Inchworm Exercise: The Ultimate Guide for Strength, Flexibility, and Fitness

How to Inchworm Properly: Correct Form, Mistakes, and Variations - A Step-By-Step Guide - Boardgains

Inchworm exercise is a simple, yet effective bodyweight exercise that can help improve your strength, flexibility, and overall fitness. At Boardgains, we love incorporating this fun and challenging exercise into our fitness board game. Here's everything you need to know about this dynamic exercise.

How to Inchworm Properly: Correct Form, Mistakes, and Variations - A Step-By-Step Guide

What is the correct way to do Inchworm?

How to Inchworm

1. Start standing with feet hip-width apart. Hinge forward at your hips and place your palms on the floor. You can bend your knees if needed to get your palms flat on the floor.

2. Walk your hands forward so that you’re in high plank / push up position. Your shoulders should be stacked directly above your wrists

3. Walk your hands back toward feet and stand up. That’s 1 rep.

4. Continue for the desired amount of repetitions

Rep Count: Each inchworm counts as 1 rep.


What is the Inchworm Exercise?

The inchworm exercise is a bodyweight exercise that involves moving your body from a standing position to a plank position and back to standing. It is named after the movement pattern of inching forward like a worm, which is what your body resembles during the exercise. The inchworm exercise primarily targets your core muscles but also works your arms, shoulders, hamstrings, and glutes.

How to Do the Inchworm Exercise

Step-by-Step Guide to Doing the Inchworm Exercise

  1. Begin by standing with your feet hip-width apart and your arms at your sides.
  2. Slowly bend forward at the waist, keeping your legs straight, and reach your hands towards the ground.
  3. Walk your hands forward until you are in a plank position, with your arms extended and your body straight.
  4. Hold the plank position for a few seconds, then walk your hands back towards your feet.
  5. Stand up straight, lifting your arms overhead.
  6. Repeat the movement for the desired number of repetitions.

Benefits of the Inchworm Exercise

The inchworm exercise provides a wide range of benefits for your body. Here are some of the top benefits of the inchworm exercise:

Strength Training Benefits

The inchworm exercise is an excellent way to build strength in your core muscles, as well as your arms, shoulders, and legs. This exercise engages all of the major muscle groups in your body, making it an effective full-body workout. By regularly doing the inchworm exercise, you can increase your muscular endurance, which will allow you to perform other exercises with greater ease.

Flexibility Benefits

The inchworm exercise is also great for improving your flexibility. The movement involves stretching your hamstrings and lower back, which can help alleviate tightness in these areas. Additionally, the plank position engages your core muscles, which can help improve your overall posture and balance.

Cardiovascular Benefits

While the inchworm exercise is primarily a strength and flexibility exercise, it also provides some cardiovascular benefits. The movement is a low-impact form of cardio, which means it can help increase your heart rate and improve your overall cardiovascular health.

Tips to Help You Get the Most Out of the Inchworm Exercise

Here are some tips to help you get the most out of the inchworm exercise:

  • Keep your core engaged throughout the movement to maximize the benefits for your abs.
  • Take your time with each rep to ensure you are performing the exercise with proper form.
  • Focus on your breathing and exhale as you reach the plank position.
  • Keep your feet hip-width
  • Incorporate variations of the inchworm exercise to keep your workout routine fresh and challenging.
  • Don't overdo it – start with a few reps and gradually increase the number as you become more comfortable with the exercise.

Inchworm Exercise Variations

While the standard inchworm exercise is effective on its own, there are several variations you can try to target different muscle groups and add some variety to your workout routine.

Inchworm Push-Up

To add an extra challenge to the inchworm exercise, try incorporating a push-up into the movement. After you reach the plank position, lower your body down into a push-up, then push back up and walk your hands back to your feet to complete the rep.

Inchworm with Shoulder Tap

This variation adds an extra element of balance and stability to the inchworm exercise. After reaching the plank position, lift one hand off the ground and tap it on the opposite shoulder, then return to the plank position and repeat with the other hand.

Precautions and Safety Measures

As with any exercise, it is important to take precautions and ensure that you are performing the inchworm exercise safely. Here are some tips to keep in mind:

  • Start with a warm-up to loosen up your muscles before attempting the inchworm exercise.
  • If you have any injuries or medical conditions, check with your doctor before attempting this exercise.
  • Stop immediately if you experience any pain or discomfort during the exercise.
  • Keep your movements slow and controlled to avoid any sudden jerking motions that could cause injury.

Incorporating Inchworm Exercise into Your Workout Routine

The inchworm exercise can be a great addition to your workout routine, whether you are a beginner or an experienced athlete. Here are some tips for incorporating the inchworm exercise into your routine:

  • Start with a few reps and gradually increase the number over time.
  • Add the inchworm exercise to a circuit or superset to create a challenging full-body workout.
  • Combine the inchworm exercise with other bodyweight exercises to create a full-body workout that targets all major muscle groups.

Frequently Asked Questions


Is the inchworm exercise suitable for beginners?

Yes, the inchworm exercise is a great exercise for beginners as it requires no equipment and can be easily modified to suit your fitness level.

How many reps of the inchworm exercise should I do?

Start with 5-10 reps and gradually increase the number as you become more comfortable with the exercise.


Can the inchworm exercise help me lose weight?

While the inchworm exercise is not specifically designed for weight loss, it can be a helpful addition to a weight loss program as it provides a low-impact form of cardio and helps build muscle.

Can the inchworm exercise be done at home?

Yes, the inchworm exercise can be done at home with no equipment needed.

What other exercises can I combine with the inchworm exercise?

The inchworm exercise can be combined with other bodyweight exercises such as squats, lunges, and push-ups to create a full-body workout.



The inchworm exercise is a simple yet effective exercise that can help improve your strength, flexibility, and overall fitness. By regularly incorporating this exercise into your workout routine, you can enjoy a wide range of physical and mental health benefits. Remember to start slowly, focus on proper form, and gradually increase the number of reps to get the most out of this exercise.

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