Inchworm
These notes combine advice from 8 reviewed passages across 7 workouts.
Overview
Section titled “Overview”The Inchworm uses a repeated cycle of entering a plank and rising back up. One variation adds a push-up after bending down and walking the hands out. [2] [3]
In a straight-leg version, the hands remain fixed while the feet walk toward them before returning to the push-up position. This version can create a strong stretch behind the knees, gradually load the shoulders, and challenge conditioning. [4] [6] [7]
Movement pattern
Section titled “Movement pattern”For the basic cycle, move into a plank and rise back up repeatedly. [3]
For the push-up variation, bend down, walk the hands out, perform a push-up, and walk back. [2]
Straight-leg variation
Section titled “Straight-leg variation”Begin in a push-up position with the hands fixed. Slowly walk the feet toward the hands without bending the knees, keep the body tense, and travel only as far as the available range allows. Aim to bring the heels to the floor, then walk back to the push-up position. [4] [6] [7]
The closest position can produce a strong stretch behind the knees. As the feet come forward, the shoulders take load gradually, and the repeated movement can be demanding for conditioning. [6] [7]
Mobility options
Section titled “Mobility options”Use the Inchworm as an option for stretching the shoulders. Cat movements and crosswise stretching can also be used for this purpose. [1]
For a forward worm-like version, place the hands down in front of the body, move forward, and stretch forward. [8]
Sources
Section titled “Sources”1. 2024-07-14, 1218.2-1223.2s
Workout: workout:2024-07-14
Passage: passage:2024-07-14:000441-000443
2. 2025-04-24, 1311.4-1316.1s
Workout: workout:2025-04-24
Passage: passage:2025-04-24:000383-000386
3. 2026-03-25, 2625.0-2629.3s
Workout: workout:2026-03-25
Passage: passage:2026-03-25:000803-000803
4. 2026-04-12, 1130.9-1173.9s
Workout: workout:2026-04-12
Passage: passage:2026-04-12:000374-000390
5. 2026-04-12, 1189.3-1200.8s
Workout: workout:2026-04-12
Passage: passage:2026-04-12:000401-000406
6. 2026-04-14, 1206.8-1260.2s
Workout: workout:2026-04-14
Passage: passage:2026-04-14:000259-000279
7. 2026-04-16, 1357.2-1372.2s
Workout: workout:2026-04-16
Passage: passage:2026-04-16:000325-000334
8. 2026-06-30, 4586.7-4590.8s
Workout: workout:2026-06-30
Passage: passage:2026-06-30:001296-001299