Single-Leg Inchworm 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Advanced
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Leg Inchworm is a bodyweight exercise that primarily targets the abs while also engaging the hamstrings as a secondary muscle group. It begins from a standing position, then involves hinging at the hips to reach the floor and “walking” the hands forward while keeping one leg lifted or slightly off the ground. This movement challenges core stability, balance, and flexibility, while also activating the hamstrings and shoulders. The exercise combines strength, stability, and mobility, making it an effective addition to a core-focused workout.
How to Perform
Stand tall with your feet hip-width apart and engage your core.
Lift your right leg slightly off the ground, keeping it straight, and hinge forward at the hips to reach your hands toward the floor.
Place your hands on the ground and slowly walk them forward while maintaining your right leg lifted, keeping your core tight and back flat.
Continue walking your hands forward until your body forms a high plank position with your right leg still elevated.
Hold the plank briefly, ensuring your shoulders are stacked over your hands and your core remains engaged.
Slowly walk your hands back toward your feet while keeping your right leg lifted and controlled.
Return to the standing position and switch legs, lifting the left leg this time, and repeat the same steps.
Perform the desired number of repetitions, alternating legs each time, maintaining balance, control, and core engagement throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core fully engaged throughout the movement to protect your lower back.
Maintain a flat back when hinging forward to prevent rounding of the spine.
Lift the non-working leg only as high as you can without compromising balance or form.
Move your hands slowly and deliberately to maximize core activation.
Avoid locking your elbows; keep a slight bend to reduce shoulder strain.
Control your breathing, exhaling as you walk forward and inhaling as you return.
Focus on keeping hips level to prevent twisting or rotation.
Do not rush through the exercise; slow, controlled movement enhances effectiveness.
Ensure your supporting leg remains slightly bent if needed to maintain stability.
Start with shorter forward walks and gradually increase distance as your balance improves.
How Not to Perform
Do not let your back round or shoulders collapse when reaching toward the floor.
Do not swing your lifted leg or let it drop, as it reduces core engagement.
Do not move your hands too quickly, which can compromise stability and form.
Do not lock your elbows or knees, as it increases joint strain.
Do not let your hips sag or twist; keep them level throughout the movement.
Do not hold your breath; maintain steady, controlled breathing.
Do not arch your lower back excessively when lifting your leg.
Do not overextend the distance of your hand walk beyond your control.
Do not let your core relax at any point; keep it tight to protect your spine.
Do not ignore balance; always focus on controlled, stable movements.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
