Exercise Tutorial: Inchworm Exercise

Published: Feb 27th, 2020

1st Revision: March 21st, 2023

Table of Contents

    What Is an Inchworm Exercise

    The inchworm exercise is a bodyweight exercise that targets the core, shoulders, and hamstrings.

    How to Do Inchworm Exercise

    • Begin in standing position, hip hinge or fold forward and reach your hands toward the ground.

    • Slowly walk forward into an upright plank position.

    • Keep your arms and legs in a straight and locked position, add a pelvic tilt and squeeze your glutes as best you can to further engage your core muscles.

    • From this position slowly walk your hands back towards your feet, try your best to straighten your legs to feel a stretch in the hamstrings, come back to standing position and repeat.

    Benefits of Inchworm Exercise

    It’s an amazing compound dynamic warm-up that places focus on the entire core and hamstrings. It elevates body temperature and heart rate fairly quickly. The beauty of it is that it requires only your bodyweight. So go to town on this one!

    inchworm exercise gif

    Inchworm Exercise Muscles Worked

    Mostly all of our muscles and joints are targeted in this exercise such as the arms, shoulders, chest, back, and core. It is great to implement this exercise into your workout regimen, especially into your warm-ups.

    Inchworm Exercise Alternative


    Sergio Pedemonte

    Sergio Pedemonte is the founder of Your House Fitness, is a certified personal trainer with over a decade of experience. Sergio holds a diploma in Fitness and Health Promotion from Humber College in Ontario, Canada. He established YHF to provide flexible and comfortable training services in homes and residential areas. He is also renowned as a celebrity trainer, having worked with notable clients such as Dina Shihabi, OT Fagbenle, and Gina Rodriguez.

    https://www.yourhousefitness.com/about-the-owner
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