How to Do the Inchworm Exercise for Full Body Strength (2026)
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The inchworm is one of those rare exercises that actually works — it hits your core, hamstrings, and shoulders all at once without any equipment, just your body and some floor space. Stick with it for a month and you’ll notice real changes in stability and flexibility across your whole upper body and midsection, not just one spot. Since you can do it anywhere, it’s worth learning the right way to make sure you’re getting the full benefit.
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📋 In This Article
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Quick Comparison: Best Gear for Inchworm Training
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| Category | Product | Why It Works |
|---|---|---|
| Best Option | Liforme Alignment Yoga Mat | Superior grip, alignment markers, joint-protecting thickness |
| Good Option | Manduka PRO Yoga Mat | Dense cushion, long-lasting, excellent for high-rep inchworm sets |
| Budget Option | BalanceFrom GoYoga Mat | Affordable, lightweight, decent grip for beginners on a budget |
| Avoid | Generic thin foam mats under $8 | Slip during the walk-out phase, leading to wrist and shoulder strain |
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How to Actually Do the Inchworm Correctly
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Start standing with feet hip-width apart and a soft bend in your knees. Hinge at the hips, place both palms flat on the floor, and begin walking your hands forward one at a time until you reach a high plank position — your body should form a straight line from head to heel. Hold that plank for one full second, fire your core, and perform one controlled push-up. Then walk your feet toward your hands using small, deliberate steps while keeping your legs as straight as your flexibility allows. Stand tall and squeeze your glutes at the top to complete one clean repetition. Aim for three sets of six to ten reps during every session, three times per week, and progress by adding a second push-up at the bottom over time.
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What to Look for in Your Training Setup
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Your training surface is the single biggest factor that separates frustrating inchworm sessions from effective ones. You need a mat that grips both your hands and feet without bunching — look for natural rubber bases and textured top layers. A mat length of at least 68 inches accommodates the full walk-out for taller athletes. Thickness between 4mm and 6mm protects your wrists on hard floors without adding so much cushion that your stability suffers. A light resistance band set used before your session can also warm up tight hamstrings faster, making the walk-back phase feel significantly smoother from your very first rep of the day.
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Top Recommendation for Getting Started Fast
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If you want one smart purchase that transforms your inchworm practice immediately, invest in the Manduka PRO Yoga Mat. Its closed-cell surface prevents sweat absorption, keeping grip consistent through long bodyweight circuits, and the dense 6mm foam absorbs wrist impact without any wobble during your plank hold. Pair it with a foam roller for post-session hamstring work and you have a complete home training toolkit under $120 total. Thousands of athletes use this exact combination and report faster flexibility gains within the first two weeks compared to training on bare carpet or a budget mat.
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Frequently Asked Questions
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Q: How many inchworms should I do per day as a beginner?
Start with three sets of six reps three times per week, which gives your muscles enough stimulus without overloading hamstring flexibility too quickly. As your mobility improves after two weeks, gradually increase to ten reps per set.
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Q: Can the inchworm replace a full warm-up routine?
The inchworm activates your core, shoulders, chest, and posterior chain simultaneously, making it one of the most complete single-movement warm-ups available. Two sets of eight reps are genuinely sufficient to prepare your body for heavier compound lifts like squats and deadlifts.
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Q: Do I need to do a push-up during every inchworm rep?
The push-up is optional but highly recommended because it turns the inchworm into a true full-body strength drill rather than just a flexibility movement. Beginners can skip it during the first week and add it once the walk-out pattern feels controlled and comfortable.
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The inchworm is the most underrated five-minute investment in full-body fitness available to you right now. Stop skipping your warm-up and start building real strength from the ground up with the right mat under your hands.
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complete guide to the best ab exercises
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🛒 Editor’s Pick — Aura Heaven
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Ab roller + jump rope + resistance bands — $89.99 (saves $27.98 vs. separately). Everything for core and cardio at home. Free US shipping.
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Disclosure: This is from our own store, Aura Heaven. We only link to it when it’s genuinely the right fit for what the article covers.
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Coach Alex Turner
NASM-Certified Personal Trainer
Coach Alex lost 34 lbs with a $30 ab roller and has spent 8 years helping 200+ people train at home. Every guide on AuraFitGuides comes from real training experience, not theory.
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