# Inchworm

URL: https://heatsy.app/ex/inchworm

Also known as: Inch Worm, Inchworms, Standing Inchworm

Body region: Core, Shoulders

## Muscles

- Main: Rectus Abdominis, Transversus Abdominis
- Helps: Deltoid, Serratus Anterior, Biceps Femoris, Semitendinosus, Semimembranosus
- Holds: Pectoralis Major, Erector Spinae, Gastrocnemius, Triceps

## Technique

1. Stand tall with feet hip-width apart.
2. Hinge forward at the hips and place your hands on the floor, bending the knees a little if the hamstrings are tight.
3. Shuffle your hands out one after the other until you reach a long plank with the body in a straight line.
4. Hold for a moment, then take small steps with your feet toward your hands.
5. Roll up to standing and repeat.

### Cues

- Keep the abs braced when you are in the long plank.
- Take small, controlled steps with both hands and feet.
- Bend the knees as much as you need to keep the walk smooth.

### Common mistakes

- Letting the hips sag in the plank.
- Rushing the steps and losing control.
- Walking the hands out so far that the lower back arches.

## Alternatives

- [Walkout](https://heatsy.app/ex/walkout)
- [Plank](https://heatsy.app/ex/plank)
- [High Plank](https://heatsy.app/ex/high-plank)