Inchworm
The inchworm is a classic exercise from Crossfit that primarily trains your shoulders and mobilizes the back of your legs. It is also suitable for beginners and can help you lay the foundation for more demanding exercises like the Handstand.
Inchworm - the correct execution
- Start in the forward bend
- Place your hands in front of your feet
- Legs are straight and your front feet touch the floor
- Walk forward on your hands into the push-up position
- Tighten your core
- Walk with small steps back to the starting position
Which muscles are trained by Inchworm?
Primary trained muscles for Inchworm
Neck - The neck muscles move your head in all directions and support important structures such as blood vessels and nerves that run between your head and chest.
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
Secondary trained muscles for Inchworm
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
Side Delts - The lateral part of the deltoid muscle, also known as the lateral shoulder, is located on the outside of the shoulder. It is the main muscle responsible for lifting the arm sideways. The lateral shoulder is particularly active when the arm is extended away from the body, such as during lateral raises or lifting objects to the side. It plays a key role in arm abduction and shoulder stabilization.
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
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