Inchworm & Mountain-Climber
Crawl like an inchworm, climb like a champ! This combo move builds core strength & total body endurance. Get ready to feel the burn!
The Inchworm & Mountain-Climber is a compound exercise that mainly works the core and quads, with help from the back. No equipment needed: it uses just your bodyweight.
Inchworm & Mountain-Climber Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris); Deep Core (transverse abdominis)
Secondary
Obliques; Lats (latissimus dorsi)
Inchworm & Mountain-Climber Variations and Alternatives
How to do the Inchworm & Mountain-Climber
Start in a standing position with feet shoulder-width apart.
Hinge at your waist and place your hands on the floor in front of your feet.
Walk your hands forward until you are in a plank position, with your body in a straight line from head to heels.
Perform mountain climbers by quickly alternating bringing each knee towards your chest while maintaining a strong plank position. Do this for a few reps (e.g., 4-8 reps per leg).
Walk your hands back towards your feet, returning to the hinged position.
Stand up to return to the starting position.
Completing the inchworm walk to the plank position followed by mountain climbers before walking back and standing completes one rep of the "Inchworm and Mountain Climbers" exercise. This exercise targets multiple muscle groups and is excellent for building core strength, stability, and total body endurance.
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Inchworm & Mountain-Climber FAQs
What muscles does the Inchworm & Mountain-Climber work?
The Inchworm & Mountain-Climber mainly works the core and quads, with help from the back. The main muscles are the rectus abdominis, quadriceps femoris and transverse abdominis.
What equipment do you need for the Inchworm & Mountain-Climber?
None. The Inchworm & Mountain-Climber is a bodyweight exercise, so you can do it anywhere.
Is the Inchworm & Mountain-Climber a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Inchworm & Mountain-Climber go on?
It belongs on push day in a push/pull/legs routine.
What are some Inchworm & Mountain-Climber variations and alternatives?
Similar exercises include the Double Plank Jack to 4-Mountain-Climber, Inchworm Leg Lift Plank, Arm Inchworm Front Tap and Inchworm to Cobra.
Training calculators
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