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Inchworm

Bend down, walk your hands out to a plank, walk them back and stand up. It works the whole body and stretches the back of the legs on every rep.

Level Beginner
Equipment None
Sets and reps 3 sets x 8-10
Works on Whole body, hamstrings

How to do it

  1. Stand with feet hip width apart and bend forward to place your hands on the floor.
  2. Walk your hands forward until you are in a plank position.
  3. Hold for a second, keeping the hips level.
  4. Walk the hands back to your feet and stand up slowly.

Common mistakes

  • × Letting the hips sag when you reach the plank.
  • × Bending the knees a lot to reach the floor - a small bend is fine.
  • × Rushing back up and getting dizzy.
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One thing that matters

This is the best single warm up exercise on this whole site. Five of these before any workout.

How much

Sets and reps for Inchworm

Where you are Aim for
Just starting 3 sets x 5, knees bent
The standard 3 sets x 8-10
Once it is easy 3 sets x 12 with a push-up at the bottom
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Breathing

In as you walk out, out as you walk back. Slow enough that it does not become a race.

Too hard, or too easy?

Where this sits

You are here Inchworm 3 sets x 8-10

Beginner · None

Harder → Burpees 3 sets x 8-15

Move up when inchworm stops being a challenge.
Questions

Inchworm, answered

Is an inchworm a warm-up or a workout?

Both, depending on speed. Done slowly at the start of a session it is one of the best full body warm-ups there is. Done for reps it becomes real work.

My hamstrings are too tight to touch the floor.

Bend your knees as much as you need to. Everything the exercise does still happens - reaching the floor with straight legs is not the goal.

Should I add a push-up?

Once the walk out and back is comfortable, yes. It turns it into a full body movement and is the natural step up from here.

One exercise is never the whole story

Which day to do Inchworm, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.

Build My Free Plan
Full Body

You can also try

🏃 Advanced

Burpees

Full body

The hardest and the most effective. One rep gives you a squat, a push up and a jump.

3 sets x 8-15 →
🏃 Intermediate

Mountain Climbers

Abs, shoulders, heart

A plank and a sprint at the same time. Your abs work while your heart rate climbs.

3 sets x 30-45 sec →
🏃 Beginner

High Knees

Legs, abs, heart

Running on the spot, but with the knees driven high. Serious calorie burn in almost no space.

3 sets x 30-45 sec →
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This is general information, not medical advice

Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.

Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.

More about where these numbers come from is on the about page.