Inchworms / Walkouts – Full Exercise Guide for Core and Flexibility

Overview

The inchworm, also called a walkout, is a simple yet effective bodyweight exercise that engages multiple muscle groups. It strengthens the core, glutes, hip flexors, lower back, arms, and shoulders while improving flexibility and stability. Because it requires no equipment, it is perfect for home workouts or warm-ups.

How to Perform Inchworms

Stand tall with your feet hip-width apart and arms at your sides.
Bend at the hips to place your hands on the floor in front of your feet, keeping your legs as straight as possible without locking your knees.
Walk your hands forward step by step until you reach a plank position. Your body should form a straight line from head to heels.
Engage the core and hold the position briefly.
Walk your feet forward to return to the starting position, standing upright again.
Repeat the movement for the recommended number of reps.

Pro Tip

Keep your movements controlled and avoid sagging your hips during the plank hold. Gradually increase your range of motion and speed as your flexibility and endurance improve.

Muscles Worked

Abdominals
Glutes
Hip flexors
Lower back
Chest
Biceps and shoulders
Calves

Benefits

Activates and strengthens the entire core
Enhances shoulder and hamstring flexibility
Boosts coordination and balance
Serves as an effective warm-up to raise heart rate

“The inchworm is a versatile movement that builds strength and flexibility without requiring any equipment or gym setup.”

Common Mistakes

Rushing through the movements
Bending the knees too early
Dropping hips or arching the lower back during the plank portion

Focus on maintaining proper form to maximize effectiveness and reduce the risk of strain.

Author Summary

A dynamic, equipment-free full-body movement for strengthening the core and enhancing flexibility through controlled, progressive walkout motions.

WorkoutLabs — 2025-11-25