How to do the Inchworm
Step by step
- Stand tall, then hinge forward and place your hands on the floor.
- Walk your hands forward until you reach a straight-arm plank.
- Pause briefly in the plank with a flat, braced body.
- Walk your feet toward your hands, keeping your legs as straight as is comfortable.
- Stand up and repeat, taking short breaks whenever you need.
The thing people get wrong
Keep your hips from sagging when you reach the plank, and bend your knees as needed when walking the feet in.
Coaching cue
Walk the hands out past your shoulders each rep so you hit a full plank, not a half one.
Make it easier or harder
- Easier: Walk the hands out only halfway, then step the feet in one at a time.
- Harder: Add one push-up each time you reach the plank.
Muscles worked
- Primary: Hamstrings, Side delts, Core
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.