Inchworm V. 2
beginner mobility exercise · body weight · targets abs
- Body part
- waist
- Primary target
- abs
- Equipment
- body weight
- Difficulty
- beginner
The inchworm v.2 is a variation of the standard inchworm with slight technique adjustments — typically involving deeper plank positions, longer holds, or added components like push-ups. The dynamic full-body motion stretches hamstrings, activates the core, and warms up the upper body in one comprehensive flow. Like the standard inchworm, this variation works as warm-up activation or HIIT circuit work. The combined stretching, plank, and (depending on variant) pressing components produce time-efficient comprehensive training. For trainees seeking variety from basic inchworms, the v.2 variant adds slight progression while maintaining the accessibility of the original. Where this earns its place is as warm-up activation before lower-body or full-body sessions. Combined with squats and other dynamic mobility drills, the inchworm v.2 contributes to comprehensive movement preparation.
Why train the Inchworm V. 2?
- Combines hamstring stretching with plank activation in dynamic motion.
- Elevates heart rate through full-body movement.
- Useful as warm-up before sessions.
- Time-efficient combined exercise.
- Pairs naturally with squats and bodyweight exercises in circuits.
- Provides slight variation from standard inchworm.
How to do the Inchworm V. 2: step by step
- 1Start in a standing position with your feet hip-width apart.
- 2Bend forward at the waist and place your hands on the ground in front of you.
- 3Walk your hands forward until you are in a high plank position, with your body in a straight line from head to toe.
- 4Keeping your legs straight, walk your feet towards your hands, bringing your hips up towards the ceiling.
- 5Continue walking your hands forward, repeating the movement for the desired number of repetitions.
Muscles worked
Primary
abs
Secondary
shoulders, hamstrings
Common mistakes to avoid
Bending knees during walk-out
Keep legs straight to maintain hamstring stretch.
Sagging hips in plank
Maintain plank line briefly before continuing.
Rushing through reps
Controlled motion produces full benefit.
Wrist strain
Build wrist tolerance with mobility work for sustained holds.
Holding breath
Breathe rhythmically through the motion.
Easier and harder variations
Easier
Bend knees during walk-out. Or reduce hand walk distance.
Harder
Add a push-up at plank position. Or hold plank longer (3-5 seconds). Or progress to inchworm with rotation.
Alternative exercises
Standard inchworm
Original version. Use as foundation.
Walking lunge
Different dynamic mobility for lower body.
World's greatest stretch
More comprehensive mobility flow.
How to program the Inchworm V. 2 into your training
Sets and reps: 1-2 sets of 5-8 reps as warm-up. Frequency: Daily as warm-up. In HIIT circuits: as one component.
Recovery and frequency
Minimal recovery cost. Daily practice safe.
Frequently asked questions
How many reps?
5-8 reps as warm-up.
How often?
Daily.
v.2 vs standard inchworm?
Slight technique variations. Functionally similar.
Will this build muscle?
Limited muscle building. Primarily warm-up and conditioning.
Is this enough warm-up?
For most lower-body sessions, yes.
Can beginners do this?
Yes with knees bent if needed.
Useful tools for this exercise
Build a workout with the Inchworm V. 2
Puna gives you guided bodyweight workouts you can do anywhere — no equipment, no gym, just structured progressions that build real strength.
