Inchworm and Mountain Climbers

Expert Advice

Keep your core tight during the inchworm to prevent sagging hips and maintain a straight line from head to heels. During the mountain climbers, drive your knees in quickly but with control.

How-to-do Steps

Start in a standing position with your feet hip-width apart.
Bend 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 set of mountain climbers by quickly driving your knees towards your chest.
Walk your hands back towards your feet and stand up to return to the starting position.
Repeat the sequence for the desired number of repetitions.

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Muscles Worked

Inchworm and Mountain Climbers primarily targets the Quads, Hamstrings, Glutes, Shoulders, Chest, Abs, Triceps, Biceps, Forearms, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Quads10%

Hamstrings10%

Glutes10%

Shoulders10%

Chest10%

Abs10%

Triceps10%

Biceps10%

Forearms20%

Equipment

Body Weight

Exercise Type

Cardio

Sets & Reps Guidance

Beginner3 x 20s

Intermediate3 x 30s

Advanced4 x 45s

Frequently Asked Questions

What muscles does Inchworm and Mountain Climbers work?

Inchworm and Mountain Climbers primarily targets the Quads, Hamstrings, Glutes, Shoulders, Chest, Abs, Triceps, Biceps, Forearms. It is classified as a Cardio exercise performed with Body Weight.

How many sets and reps should I do for Inchworm and Mountain Climbers?

For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.

Is Inchworm and Mountain Climbers suitable for beginners?

Inchworm and Mountain Climbers is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.