10 Best Inchworm Alternatives for Core Strength

Ranked Inchworm Alternatives

10 substitutes, ranked by how closely each one matches the Inchworm on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Play demonstration

   1. Arms Apart Circular Toe Touch

   80% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the glutes rather than the abs.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and arms extended to the sides.
   2. Keeping your legs straight, bend forward at the waist and reach down towards your toes with your right hand.
   3. As you reach down, simultaneously lift your left leg straight up behind you, maintaining balance.
   4. 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.
   5. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, not abs
   • Equipment: bodyweight only, the same as the Inchworm
   • Body position: standing, the same as the Inchworm
   • Balance: easier to stay steady on than the Inchworm
2. Play demonstration

   Progression

   2. Janda Sit-up

   73% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   Pick this when you want a harder version that still works the abs.

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Place your hands behind your head with your elbows pointing outwards.
   3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
   4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Inchworm
   • Equipment: bodyweight only, the same as the Inchworm
   • Body position: lying on your back, not standing
3. Best match

   Play demonstration

   3. Jackknife Sit-up

   73% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want to work the abs with less balance to manage.

   How to perform this exercise

   1. Lie flat on your back with your legs extended and your arms overhead.
   2. Engage your core and lift your legs and upper body simultaneously, reaching your hands towards your toes.
   3. Pause for a moment at the top, then slowly lower your legs and upper body back down to the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Inchworm
   • Equipment: bodyweight only, the same as the Inchworm
   • Body position: lying on your back, not standing
4. Play demonstration

   4. Hip Raise (Bent Knee)

   72% match

   • Abs
   • Bodyweight
   • Beginner
   • Compound

   Pick this when you want an easier version that still works the abs.

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Place your hands by your sides, palms facing down.
   3. Engage your core and glutes, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
   4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Inchworm
   • Equipment: bodyweight only, the same as the Inchworm
   • Body position: lying on your back, not standing
5. 

   5. Hurdle Hops

   70% match

   • Hamstrings
   • Other
   • Intermediate
   • Compound

   A looser match: it works the hamstrings rather than the abs.

   How to perform this exercise

   1. Set up a row of hurdles or other small barriers, placing them a few feet apart.
   2. Stand in front of the first hurdle with your feet shoulder width apart. This will be your starting position.
   3. Begin by jumping with both feet over the first hurdle, swinging both arms as you jump.
   4. Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next hurdle. Continue until you have jumped over all of the hurdles.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: hamstrings, not abs
   • Equipment: bodyweight only, the same as the Inchworm
   • Body position: standing, the same as the Inchworm
6. Play demonstration

   Progression

   6. Incline Leg Hip Raise (Leg Straight)

   69% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie on an incline bench with your back flat against the bench and your legs extended straight out in front of you.
   2. Place your hands on the sides of the bench for support.
   3. Engaging your abs, lift your legs off the bench, raising them as high as you can while keeping them straight.
   4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Inchworm
   • Equipment: bodyweight only, the same as the Inchworm
   • Body position: lying on your back, not standing
   • Balance: easier to stay steady on than the Inchworm
7. 

   7. Band Good Morning

   68% match

   • Hamstrings
   • Band
   • Intermediate
   • Compound

   How to perform this exercise

   1. 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.
   2. Keeping your legs straight, extend through the hips to come to a near vertical position.
   3. Ensure that you do not round your back as you go down back to the starting position.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: hamstrings, not abs
   • Equipment: a band, not bodyweight only
   • Body position: standing, the same as the Inchworm
   • Balance: easier to stay steady on than the Inchworm
8. Play demonstration

   8. Smith Bent Knee Good Morning

   67% match

   • Glutes
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart, toes pointing forward.
   2. Place the barbell across your upper back, resting it on your traps.
   3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   4. Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
   5. Engage your glutes and hamstrings to raise your torso back up to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, not abs
   • Equipment: a machine, not bodyweight only
   • Body position: standing, the same as the Inchworm
   • Balance: easier to stay steady on than the Inchworm
9. Play demonstration

   9. Exercise Ball Back Extension With Arms Extended

   66% match

   • Spine
   • Stability-ball
   • Beginner
   • Compound

   How to perform this exercise

   1. 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.
   2. Extend your arms straight out in front of you, with your palms facing down.
   3. Engage your core and slowly lift your upper body off the ball, keeping your back straight and your neck in line with your spine.
   4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: spine, not abs
   • Equipment: bodyweight only, the same as the Inchworm
   • Body position: lying face down, not standing
10. Play demonstration

    10. Exercise Ball Back Extension With Hands Behind Head

    66% match

    • Spine
    • Stability-ball
    • Beginner
    • Compound

    How to perform this exercise

    1. Place the stability ball on the ground and lie face down on top of it with your hips resting on the ball.
    2. Position your feet against a wall or other stable surface for support.
    3. Cross your arms behind your head, with your hands touching the back of your head.
    4. 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.
    5. Pause for a moment at the top of the movement, then slowly lower your upper body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches

    • Primary muscle: spine, not abs
    • Equipment: bodyweight only, the same as the Inchworm
    • Body position: lying face down, not standing