Inchworm V. 2
Inchworm V. 2 turns pure bodyweight leverage into midsection control under load — simple enough to learn in one session.
How to do Inchworm V. 2
- Start in a standing position with your feet hip-width apart.
- Bend forward at the waist and place your hands on the ground in front of you.
- Walk your hands forward until you are in a high plank position, with your body in a straight line from head to toe.
- Keeping your legs straight, walk your feet towards your hands, bringing your hips up towards the ceiling.
- Continue walking your hands forward, repeating the movement for the desired number of repetitions.
Inchworm V. 2 Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.
Common Inchworm V. 2 Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
Easier and Harder Than Inchworm V. 2
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Inchworm V. 2 — Frequently Asked Questions
How do you do the Inchworm V. 2?
Start in a standing position with your feet hip-width apart. Bend forward at the waist and place your hands on the ground in front of you. Walk your hands forward until you are in a high plank position, with your body in a straight line from head to toe. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Inchworm V. 2 work?
The Inchworm V. 2 primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Inchworm V. 2 should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Inchworm V. 2 good for beginners?
Yes. The Inchworm V. 2 is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Inchworm V. 2?
Try the Band Jack Knife Sit-up, Spell Caster or the Cable Side Bend Crunch (bosu Ball). Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
