Inchworm

Instructions

1
Stand with feet shoulder-width apart, knees slightly bent, arms at sides or crossed over chest. Maintain neutral spine alignment with shoulders back and core engaged.
2
Engage your core by bracing your abdominal muscles. Position your body upright with a slight forward lean from the ankles to prepare for the hip hinge movement pattern.
3
Slowly hinge forward at the hips, allowing your torso to fold forward while maintaining a neutral spine. Keep your knees slightly bent and let your arms hang naturally. Lower until you feel a stretch in the hamstrings, typically 45-90 degrees of hip flexion.
4
Drive through your heels and contract your glutes and erector spinae to extend the hips and return to the standing position. Maintain a neutral spine throughout the ascent and complete the movement by standing fully upright.
PRIMARY MUSCLESErector Spinae
SECONDARY MUSCLESLatissimus Dorsi, Quadriceps, Gluteus Maximus, Hamstrings
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

The Inchworm is an incredibly effective Strength, Cardio movement designed to fully engage the Erector Spinae. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Waist development.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Acts as a highly scalable Strength, Cardio movement, perfect for both beginners and elite athletes.
  • Improves overall Waist stability and proprioception during heavy loads.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Exercise Variations

  • Dumbbell Inchworm
  • Cable Inchworm
  • Banded Inchworm

Beginner Tips

If you are new to the Inchworm, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions