How To Do Inch Worm
The inch worm is a full body movement that targets your core, shoulders, chest, and hamstrings. It combines a forward fold with a walkout to a plank, making it great for warming up and building shoulder and core control. Proper form matters because letting your hips sag or rushing the walkout can strain your lower back and take work away from the muscles you want to train.
Step-by-Step Guide to Properly Execute Inch Worm
Starting Position
Stand tall with your feet about hip-width apart. Brace your core gently, keep your shoulders relaxed, and set your gaze slightly forward. Soften your knees just a little so you can hinge at the hips without rounding your lower back.
Lowering Phase
Hinge your hips back and fold forward, reaching your hands toward the floor. Aim to keep your spine long and your chest open as you lower. Place your hands on the ground in front of your feet, as close as your mobility allows, without forcing it.
Pushing Phase
Walk your hands forward one step at a time until you reach a strong high plank. Keep your wrists under your shoulders, squeeze your glutes, and brace your abs so your body stays in a straight line from head to heels. Once stable, walk your feet forward in small steps toward your hands while keeping your hips as high as you can without rounding hard through your back.
Finishing Position
When your feet are close to your hands, pause, then stand back up by driving through your feet and unfolding from the hips. Reset your posture, and begin the next rep with control.
Inch Worm Workout Plan for All Levels
Beginner: 2 sets x 6 reps, 2 to 3 min rest, 2 times per week
Intermediate: 3 sets x 8 reps, 2 to 3 min rest, 3 times per week
Advanced: 4 sets x 10 reps, 2 to 3 min rest, 4 times per week
What Are The Benefits Of Inch Worm
- Builds core control and full body tension
- Improves hamstring mobility and hip hinge pattern
- Warms up shoulders and wrists for pushing movements
- Trains plank stability and shoulder strength
Common Mistakes to Avoid
- Letting hips sag in the plank: This can stress your lower back. Squeeze glutes and brace abs.
- Rounding the back to reach the floor: Use a small knee bend and hinge from the hips instead.
- Rushing the walkout: Move slowly so your shoulders and core stay in a strong position.
- Hands too far in front in plank: Keep wrists stacked under shoulders for safer loading.
Similar Exercises To Try For Your Workout
- Walkout to plank
- Bear crawl
- Downward dog to plank
FAQ About “Inch Worm”
Yes, this exercise is good for beginners. It uses simple movements and does not need equipment. You can go slow and take breaks if needed. This makes it easier to learn and safer for new exercisers.
Yes, you can modify it if it feels too hard. You can bend your knees more or walk your hands out a shorter distance. You can also do fewer reps. These changes help you stay in control.
You may start to feel small changes in a few weeks. Your body may feel stronger and more flexible. Results depend on how often you do the exercise and how well you rest.
You should feel it in your core, shoulders, and legs. Your arms and upper back will also work. You should feel effort but not pain. If you feel pain, stop and rest.
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