Inchworm Exercise: Benefits, Muscles Worked, How to Do & More!

The inchworm exercise is one of the most underrated full-body movements for developing functional strength, flexibility, and coordination.

Although it looks simple, it engages nearly every major muscle group in a single fluid motion.

The inchworm exercise is especially effective for warming up before strength training or athletic competition because it improves mobility, activates the core and shoulders, and elevates heart rate without equipment.

Research on dynamic warm-ups has consistently shown that movements combining flexibility, coordination, and stability, like the inchworm exercise, can increase strength, sprint performance, and movement efficiency by preparing th neuromuscular system for higher-intensity activity (Behm et al., 2016; Fradkin et al., 2010).

As a professional basketball player, I’ve used inchworms for years to improve shoulder stability, core control, and lower-body flexibility before games and practices.

They’re particularly valuable for athletes who need strong, mobile shoulders and hips to move fluidly on the court or field.

The inchworm exercise also has surprising benefits beyond sports.

It helps improve posture, reduce back tightness, and increase circulation, making it a useful daily movement for anyone who spends long hours sitting or working at a desk.

Whether you’re training for performance, general fitness, or mobility, the inchworm exercise can improve how you move, feel, and perform.

What is the Inchworm Exercise?

The inchworm exercise is a dynamic movement that combines flexibility, strength, and stability in one fluid motion.

Named after the way an inchworm moves, this exercise involves bending forward to touch the ground, walking your hands out into a plank position, and then walking your feet forward to meet your hands.

It engages multiple muscle groups, including the core, shoulders, hamstrings, and calves, making it an effective full-body exercise.

The inchworm is often used as a warm-up to prepare the body for more intense physical activity, but it can also be incorporated into workouts to build strength and improve flexibility.

Inchworm Exercise Muscles Worked

The inchworm is a compound movement that activates multiple muscle groups across the body, improving strength, mobility, and neuromuscular coordination.

By engaging both upper and lower body muscles in a controlled, dynamic sequence, this exercise improves movement efficiency and muscular endurance.

Core Muscles: Stability & Trunk Control

• Rectus abdominis, transverse abdominis, obliques, and erector spinae
• These muscles contract isometrically during the plank phase to stabilize the spine and prevent excessive lumbar extension or rotation.
• The deep core engagement supports lumbo-pelvic control, essential for maintaining balance and reducing the risk of lower back strain.

Upper Body: Shoulder & Arm Strength

• Deltoids, trapezius, serratus anterior, triceps, and pectoralis major
• Walking the hands forward into a plank activates the shoulders and scapular stabilizers, improving shoulder endurance and resilience.
• The triceps and chest muscles are engaged during the forward walk and plank hold, contributing to pressing strength and upper-body endurance.

Lower Body: Flexibility & Posterior Chain Activation

• Hamstrings, gastrocnemius (calves), gluteus maximus, and hip flexors
• The hamstrings and calves are eccentrically lengthened when reaching for the ground, improving flexibility and mobility.
• The glutes and hip flexors activate as you transition from the plank back to a standing position, supporting hip extension and functional movement patterns.

By integrating the inchworm exercise into your warm-up routines, you can develop full-body strength, dynamic flexibility, and core stability, all of which contribute to improved athletic performance and injury prevention.

How to Do the Inchworm Exercise

Mastering the inchworm exercise requires proper technique to maximize its benefits and avoid unnecessary strain.

This movement is simple yet highly effective, making it accessible for beginners while still challenging enough for advanced athletes.

By performing each step with control, you can increase flexibility, build core and shoulder strength, and improve overall movement efficiency.

Follow the step-by-step guide below to ensure you’re executing the inchworm correctly and reaping its full benefits.

1. Start Position: Stand tall with your feet hip-width apart. Engage your core, and keep your arms by your sides.
2. Reach Down: Bend at the hips and slowly lower your hands to the floor in front of you. Keep your legs as straight as possible, but allow a slight bend in the knees if necessary to reach the ground.
3. Walk Out: Once your hands are on the floor, begin to “walk” them forward, moving out into a plank position. Keep your core tight and your body in a straight line from head to heels.
4. Hold Plank: Briefly hold the plank position for a second or two to engage your core and stabilize your shoulders.
5. Walk Back: Reverse the movement by walking your hands back towards your feet, keeping your legs as straight as possible.
6. Stand Up: Once your hands are near your feet, lift your torso back to the starting position, and repeat the process.

Inchworm Exercise Benefits

The inchworm exercise is highly effective for improving neuromuscular coordination, dynamic flexibility, and functional strength.

It serves as both a warm-up and a full-body conditioning exercise, activating key muscle groups while improving mobility and stability.

The controlled, sequential nature of the movement engages multiple physiological systems, making it a versatile addition to any training routine.

Develops Dynamic Flexibility & Mobility

The inchworm actively stretches and mobilizes the hamstrings, gastrocnemius (calves), hip flexors, and shoulders, promoting increased range of motion.

Unlike static stretching, the inchworm maintains continuous movement, which facilitates synovial fluid circulation within the joints, reducing stiffness and preparing the body for more dynamic activities.

Improves Core Stabilization & Trunk Control

During the plank phase, the rectus abdominis, transverse abdominis, and obliques must contract isometrically to stabilize the torso.

This activation helps improve lumbo-pelvic control, reducing excessive spinal extension or flexion and mitigating the risk of lower back strain during movement.

Strengthens the Shoulder Girdle & Scapular Stabilizers

Walking the hands forward into a plank engages the serratus anterior, trapezius, and rhomboids, key muscles responsible for shoulder stability and proper scapular mechanics.

This controlled weight-bearing movement reinforces scapulothoracic stability, which is essential for overhead movements, pressing exercises, and overall upper body resilience.

Engages Lower Limb Muscles for Eccentric Strength

The eccentric (lengthening) contraction of the hamstrings and gastrocnemius when reaching forward develops flexibility while also improving muscle control under tension.

This type of eccentric loading is particularly beneficial for preventing hamstring strains, reducing chronic hamstring tightness, and improving sprint mechanics.

Promotes Proprioception & Neuromuscular Coordination

The inchworm integrates full-body movement patterns, requiring coordinated activation of multiple muscle groups.

This improves proprioception (the body’s ability to sense joint position and movement) by engaging cutaneous receptors, muscle spindles, and Golgi tendon organs in the hands, feet, and core.

Elevates Heart Rate & Prepares the Cardiovascular System

As a rhythmic, multi-joint movement, the inchworm stimulates the sympathetic nervous system, leading to increased heart rate, oxygen uptake, and blood flow to working muscles.

This makes it an ideal preparatory exercise before high-intensity activities such as sprinting, weightlifting, or sports-specific drills.

By incorporating the inchworm into your routine, you can improve movement efficiency, refine muscular activation patterns, and develop functional strength that directly translates to athletic performance and daily activities.

When to Add the Inchworm Exercise in Your Warm-Up

The inchworm exercise fits perfectly at the start or middle of any dynamic warm-up routine.

It bridges the gap between light mobility work and more intense movement-based drills by activating major muscle groups and elevating heart rate.

I often use inchworms immediately after foam rolling and before power-based warm-ups like skips, hops, or medicine ball throws.

This sequencing ensures the shoulders, core, and posterior chain are fully activated before higher-intensity work begins.

If you’re lifting weights, performing inchworms before compound exercises such as squats, deadlifts, or presses helps reinforce shoulder stability and spinal alignment while loosening tight hamstrings and hip flexors.

The movement essentially primes your kinetic chain for safe, efficient strength training.

For athletes, inchworms can be included before practices or games to improve body control and movement readiness.

Research indicates that dynamic mobility drills, such as inchworms, enhance muscle elasticity, neuromuscular coordination, and overall athletic performance compared to static stretching (Behm & Chaouachi, 2011).

Even if you’re not training competitively, adding 2–3 sets of 6–8 inchworm reps to your warm-up can improve flexibility, posture, and circulation, especially if you sit for much of the day.

Safety Tips

To maximize the benefits of the inchworm exercise and prevent injury, consider the following safety tips:

Keep Your Core Engaged

Keep your core engaged and your body in a straight line during the plank to avoid sagging or arching your lower back.

Proper form is essential to prevent lower back strain and ensure that the targeted muscles are effectively engaged.

Control the Movement

Perform the exercise slowly and with control to maximize muscle engagement and minimize strain on your joints.

Rushing through the movement can reduce its effectiveness and increase the risk of injury.

Modify If Needed

If you have limited hamstring flexibility, slightly bend your knees when reaching for the floor.

You can also reduce the range of motion by not walking out as far.

These modifications ensure that the exercise remains accessible while still providing a good workout.

Warm-Up Properly

Although the inchworm exercise is a warm-up exercise itself, you still want to ensure you’re adequately warmed up to avoid muscle strains, especially in the hamstrings and lower back.

Consider adding some basic dynamic stretches or light cardio before the inchworm to warm up your muscles.

Frequently Asked Questions About the Inchworm Exercise

Final Thoughts: Should You Add the Inchworm Exercise to Your Workout Routine?

The inchworm exercise deserves a permanent place in nearly every workout routine. Its ability to enhance flexibility, mobility, and functional strength makes it valuable for athletes and anyone aiming to move and feel better.

Unlike static stretches, the inchworm dynamically activates muscles through a full range of motion, priming the body for strength training, running, or sport-specific activities.

The movement simultaneously develops shoulder stability, core control, and posterior chain flexibility, which are three key pillars of athletic performance and injury prevention.

As a professional basketball player, I’ve seen how consistently performing inchworms before training improves movement efficiency and reduces tightness in the lower back and hamstrings.

Even for non-athletes, this simple exercise supports better posture, joint health, and coordination.

Whether you use it as part of your warm-up, a mobility circuit, or a standalone movement for active recovery, the inchworm exercise helps build a stronger, more resilient body that’s ready for any challenge.

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