Inchworm
Expert Advice
Keep your core engaged and back flat during the exercise to prevent any sagging in your lower back.
How-to-do Steps
- Stand with your feet hip-width apart.
- Hinge at the waist and place your hands on the ground in front of your feet.
- Walk your hands forward until you are in a plank position.
- Perform a push-up (optional).
- Walk your feet towards your hands, keeping your legs as straight as possible.
- Stand up and repeat for the desired number of repetitions.
Track Inchworm in FitAI
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Muscles Worked
Inchworm primarily targets the Shoulders, Abs, Triceps, Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders15%
Abs15%
Triceps10%
Quads10%
Secondary
Glutes10%
Hamstrings10%
Chest10%
Traps5%
Forearms5%
Biceps5%
Lats5%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Inchworm work?
Inchworm primarily targets the Shoulders, Abs, Triceps, Quads. Secondary muscles involved include Glutes, Hamstrings, Chest, Traps, Forearms, Biceps, Lats. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Inchworm?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Inchworm suitable for beginners?
Yes, Inchworm is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
