The inchworm is a popular bodyweight exercise that involves “walking” the hands on the floor from a bent-over toe-touch position into a straight-arm plank. It is usually performed as part of a dynamic warm-up to help raise core body temperature and “limber up” the body from head to toe.


  1. Activates and warms up shoulders, hips, and core
  2. Requires no equipment
  3. Raises core temperature
  4. Pairs well with glute bridges and other warm-up moves in a dynamic circuit

Inchworm Images


Inchworm Instructions

Inchworm muscle diagram
  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.