How to do the Plank Walk Outs (Inchworms)
Primary: Core · also works Shoulders, Chest, Triceps, Hamstrings, Glutes.
Plank Walk Outs - Inchworms are a functional exercise that targets the abs, shoulders, chest, and hamstrings. This full-body movement helps improve core stability, shoulder strength, and hamstring flexibility. It's ideal for beginner fitness levels as it requires no equipment and can be performed anywhere.
Step by step
- 1
Begin in a standing position with feet hip-width apart.
- 2
Bend at the waist and place your hands on the floor, walking them forward until you reach a plank position.
- 3
Hold the plank position for a moment, then walk your hands back towards your feet and stand up straight.
Coaching cues
- Engage your core throughout the exercise to maintain stability and protect your lower back.
- Keep your legs as straight as possible during the walk-out to maximize hamstring stretch.
- Move slowly and with control to prevent injury and ensure proper form.
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Plank Walk Outs (Inchworms) alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Plank Walk Outs (Inchworms) work?
Primary: Core. Secondary: Core, Shoulders, Chest, Triceps, Hamstrings, Glutes
How many sets and reps of Plank Walk Outs (Inchworms) should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Plank Walk Outs (Inchworms)?
Same movement pattern, different equipment: Bicycle Crunch, Bird Dog, Crunch, Dead Bug, Flutter Kick, Lying Leg Raise.
Is the Plank Walk Outs (Inchworms) good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.