Inchworm
The Inchworm targets the Hamstrings and suits beginner-level lifters. With 5 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. This compound movement keeps tension concentrated on a single muscle group.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
Similar Exercises
Frequently Asked Questions
What muscles does the Inchworm work?
The Inchworm primarily targets the Hamstrings. It's an effective compound exercise for building hamstrings strength.
Is the Inchworm good for beginners?
Yes, the Inchworm is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Inchworm?
You need no equipment — just your bodyweight to perform the Inchworm. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.