Inchworm Walkout
UpdatedWalkout: Strengthen your core & improve flexibility with this bodyweight exercise. No equipment needed!
The Inchworm Walkout is a compound exercise that mainly works the core, with help from the hamstrings and shoulders. No equipment needed: it uses just your bodyweight.
Inchworm Walkout Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Hamstrings; Front Shoulder (anterior deltoid); Deep Core (transverse abdominis)
Inchworm Walkout Variations and Alternatives
How to do the Inchworm Walkout
Starting Position
Stand tall with your feet about shoulder-width apart, keeping your legs relatively straight.
Movement
Forward Hinge: Bend at your hips to reach your hands toward the floor, keeping your back mostly flat and legs straight until your fingertips touch the ground.
Hand Crawl: Place your hands down and begin 'walking' them forward on the floor, shifting your weight onto your hands.
Plank Position: Continue crawling forward with your hands until your body reaches a full, straight-line plank position, supporting your weight between your hands and toes.
Return: After pausing for a second in the plank position, walk your hands backward, reversing the movement until you return to the starting upright standing position.
Form Tips
Keep your core tight throughout the entire movement to protect your lower back when in the plank position.
You can bend your knees slightly if your hamstring flexibility is limited, but aim to keep them as straight as possible.
Inchworm Walkout FAQs
What muscles does the Inchworm Walkout work?
The Inchworm Walkout mainly works the core, with help from the hamstrings and shoulders. The main muscles are the rectus abdominis.
What equipment do you need for the Inchworm Walkout?
None. The Inchworm Walkout is a bodyweight exercise, so you can do it anywhere.
Is the Inchworm Walkout a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Inchworm Walkout variations and alternatives?
Similar exercises include the High Butt Bear Crawl, Bodyweight Good-Morning, Crab Walk and Wide Forward Walk.
Training calculators
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