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Full body

Inchworm

The Inchworm is a mobility exercise with no equipment for your whole body. Share of the load in the Zulta muscle model: hamstrings (biceps femoris) 15%, hip flexors 14% and gluteus maximus 10%.

Also known as: inchworm walkout

Level: BeginnerEquipment: Bodyweight
Inchworm demonstration

How to do it

  1. Stand tall with the feet hip-width.
  2. Hinge at the hips and place the hands on the floor, bending the knees only as much as needed.
  3. Walk the hands forward until you reach a high plank with the body straight.
  4. Walk the feet in toward the hands with the legs as straight as you can manage.
  5. Stand up and repeat at a steady pace for 30 to 60 seconds, breathing steadily.

Tips

  • Take small steps with the feet to feel the hamstrings lengthen.
  • Keep the abs tight in the plank so the hips do not sag.

Common mistakes

  • Letting the hips sag in the plank.
  • Walking the hands out so far that the lower back arches.

Muscles worked by the Inchworm

  • Hamstrings (biceps femoris) Primary15%
  • Hip flexors Primary14%
  • Gluteus maximus Secondary10%
  • Adductors Secondary9%
  • Hamstrings (semitendinosus/-membranosus) Secondary9%
  • Front delts Minor7%
  • Quads (rectus femoris) Minor7%
  • Spinal erectors (lower back) Minor7%
  • Obliques Secondary7%
  • Upper abs Minor5%
  • Calves (gastrocnemius) Minor5%
  • Mid chest Stabilizer3%
  • Lats (upper) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Walking the hands out to a plank and back. Multi-joint warm-up sequences (lunges with a twist, inchworms, sun salutations) move the hips, hamstrings, spine and shoulders in one flow.

Inchworm alternatives

Same equipment

Similar exercises

Frequently asked questions

What muscles does the Inchworm work?

Mainly the hamstrings (biceps femoris) and hip flexors. The gluteus maximus, adductors, hamstrings (semitendinosus/-membranosus) and obliques assist.

Is the Inchworm good for beginners?

Yes. The Inchworm is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Inchworm?

For example the Sun Salutation, Spiderman Lunge with Rotation and Walking Lunge with Twist. They train mostly the same muscles.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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