10 Best Inchworm Alternatives for Home Workouts
If you can’t perform the inchworm, use movements that preserve anti-extension core control and hip-hinge mechanics. Try plank walkouts (hinge at hips, walk hands out while bracing the abs), standing roll-downs, mountain climbers, bear crawls, or hollow-body rocks to target the rectus abdominis and transverse abdominis while protecting the spine.
Original Exercise: Inchworm
How to Perform Inchworm
- 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.
- Pause for a moment, then walk your hands back towards your feet, keeping your legs as straight as possible.
- Once your hands reach your feet, stand back up to the starting position.
- Repeat for the desired number of repetitions.
Best Inchworm Alternatives
1. Arms Apart Circular Toe Touch (male)
80.8% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and arms extended to the sides.
- Keeping your legs straight, bend forward at the waist and reach down towards your toes with your right hand.
- As you reach down, simultaneously lift your left leg straight up behind you, maintaining balance.
- Return to the starting position and repeat the movement with your left hand reaching towards your toes and your right leg lifting up behind you.
- Continue alternating sides for the desired number of repetitions.
2. Band Good Morning
68.1% MatchHow to perform this exercise
- Using a 41 inch band, stand on one end, spreading your feet a small amount. Bend at the hips to loop the end of the band behind your neck. This will be your starting position.
- Keeping your legs straight, extend through the hips to come to a near vertical position.
- Ensure that you do not round your back as you go down back to the starting position.
3. Exercise Ball Back Extension With Arms Extended
65.7% MatchHow to perform this exercise
- Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall for stability.
- Extend your arms straight out in front of you, with your palms facing down.
- Engage your core and slowly lift your upper body off the ball, keeping your back straight and your neck in line with your spine.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
4. Exercise Ball Back Extension With Hands Behind Head
65.7% MatchHow to perform this exercise
- Place the stability ball on the ground and lie face down on top of it with your hips resting on the ball.
- Position your feet against a wall or other stable surface for support.
- Cross your arms behind your head, with your hands touching the back of your head.
- Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your hips.
- Pause for a moment at the top of the movement, then slowly lower your upper body back down to the starting position.
5. Exercise Ball Back Extension With Knees Off Ground
64.3% MatchHow to perform this exercise
- Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall for stability.
- Position your hands behind your head or crossed over your chest.
- Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your heels.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
6. Dumbbell Sumo Pull Through
63.7% MatchHow to perform this exercise
- Stand with your feet wider than shoulder-width apart, toes pointed outwards.
- Hold a dumbbell with both hands in front of your body, arms extended.
- Bend your knees and lower your hips down into a squat position, keeping your back straight.
- Lower the dumbbell down between your legs, keeping your arms straight.
- Drive through your heels and extend your hips forward, pulling the dumbbell up and in front of your body.
7. Band Good Morning (Pull Through)
63.4% MatchHow to perform this exercise
- Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in position.
- Begin by bending at the hips, getting your butt back as far as possible. Keep your back flat and bend forward to about 90 degrees. Your knees should be only slightly bent.
- Return to the starting position be driving through with the hips to come back to a standing position.
8. Band Pull Through
62.9% MatchHow to perform this exercise
- Attach a resistance band to a sturdy anchor point at ground level.
- Stand facing away from the anchor point with your feet shoulder-width apart.
- Step forward to create tension in the band, keeping your knees slightly bent.
- Hinge at the hips and push your glutes back, maintaining a slight bend in your knees.
- Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
9. Cable Deadlifts
62.7% MatchHow to perform this exercise
- Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights.
- To begin, squat down be flexing your hips and knees until you can reach the handles.
- After grasping them, begin your ascent. Driving through your heels extend your hips and knees keeping your hands hanging at your side. Keep your head and chest up throughout the movement.
- After reaching a full standing position, Return to the starting position and repeat.
10. Barbell Good Morning
60.9% MatchHow to perform this exercise
- Start by standing with your feet shoulder-width apart and the barbell resting on your upper back.
- Keeping your back straight and your core engaged, hinge forward at the hips, pushing your buttocks back as if you were trying to touch the wall behind you with your glutes.
- Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
- Pause for a moment, then return to the starting position by squeezing your glutes and pushing your hips forward.
- Repeat for the desired number of repetitions.
Why You Might Need a Inchworm Alternative
You might swap the inchworm because of shoulder or wrist pain, limited hamstring flexibility, low-back irritation, or simply different training goals. For example, wrist pain often makes the forward-walk portion intolerable; choose forearm plank walkouts to reduce wrist load while maintaining anti-extension demand. Limited hamstring length can increase lumbar flexion; standing roll-downs shorten the range and emphasize hip hinge. Other reasons include needing more or less cardiovascular demand (mountain climbers increase tempo), or wanting a pure stability challenge (hollow-body rocks target isometric tension in the transverse abdominis).
How to Choose the Right Substitute
Match the substitute to your limitation and goal. If joint pain limits you, pick forearm-based variations (forearm plank walkouts) that shift load away from wrists and shoulders. If you lack hamstring mobility, use standing roll-downs that hinge at the hips and control lumbar flexion. For dynamic core endurance and cardio, choose mountain climbers with a quick but controlled knee drive, keeping the pelvis stable. For anti-extension strength, pick hollow-body rocks: flatten the lower back to the floor and feel the transverse abdominis engage. Consider intensity, desired muscle activation, and progression options.
Frequently Asked Questions
What muscles does Inchworm work?
The inchworm targets the rectus abdominis and transverse abdominis through anti-extension, plus the hip extensors and hamstrings during the walk-back. It also activates the shoulders and serratus anterior while you walk the hands out and back, creating integrated core-shoulder stability.
What is the best bodyweight alternative to Inchworm?
A plank walkout is the closest bodyweight alternative because it preserves the hip hinge and anti-extension demand. Cue hinge at the hips, keep the ribs down, and walk your hands forward into a tight plank so the transverse abdominis and rectus abdominis stay engaged.
Can I build muscle without doing Inchworm?
Yes. Use alternatives that overload the same core patterns — hollow-body rocks for sustained isometric tension or weighted plank variations for progressive overload. Focus on consistent tension in the transverse abdominis and controlled hip hinge to stimulate muscle growth and strength.
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