鍛錬How to do Inchworm
Inchworm works the Shoulders, abs, hamstrings (doubles as a stretch) with no equipment. Key cue: “Fold forward, hands to the floor. Walk out to push-up position, then back”
Steps
- From standing, fold forward and place your hands on the floor (bending your knees is fine)
- Walk your hands forward into push-up position
- Walk your hands back to your feet and stand up
How many: 5–8 reps
Muscles worked
Shoulders, abs, hamstrings (doubles as a stretch)
Common mistakes
- Hips sagging in push-up position
- Rushing
Easier or harder
| Easier | Walk out a shorter distance |
|---|---|
| Harder | Add a push-up when you reach push-up position |
Build a full body routine with a timer
More full body exercises
Jump squatHard · No equipmentStep-upEasy · No equipmentPlankEasy · No equipmentMountain climberMedium · No equipmentPlank jackMedium · No equipmentStanding knee-to-elbowEasy · No equipmentBear plankMedium · No equipmentPush-upMedium · No equipment
Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.