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How To Do Kneeling Inchworms With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Elisa Silva" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Beginner_KNEELING_INCHWORMS.jpg" } }, "headline":"How To Do Kneeling Inchworms With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-10-30", "description":"Learn How To Do Kneeling Inchworms With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Beginner_KNEELING_INCHWORMS.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>Inchworms: they’re not just an adorable caterpillar inching along, until they burst into a beautiful moth. Inchworm also refers to a powerful full-body exercise, a core challenger that promotes stability while working on your balance They also provide a nice, relaxing stretch for your whole body. We’re going to teach you a beginner variation on the inchworm exercise: the <i>kneeling inchworm</i>.</p> <p>For the kneeling inchworm, you’re going to start on your hands and knees. With control, walk your hands out until your body is as extended as possible. From there, walk your hands back in until your wrists are once again under the shoulders, then repeat. Challenge yourself to push a little harder and a little farther with each repetition in order to build strength and flexibility. This move is also a good one for improving your posture.</p> <p>Starting out, you may find that the kneeling inchworm is a little too difficult. In this case, we recommend performing <i>shoulder taps</i>, while propped up on a chair. Begin by placing your hands on a chair with your body stretched out into a plank position. Now alternate tapping each hand on your opposite shoulder. This move builds the core strength and balance necessary for more challenging exercises.</p> <p>Once you’ve mastered the kneeling inchworm, you can transition to the <i>inchworm</i>. As you might be able to guess, the inchworm employs the same movement as the kneeling inchworm, but you’re up on your hands and feet, rather than propped on your knees. This variation adds more core tension to the movement.</p> <p>Finally, you’ll progress on to the <i>Superman plank</i>. For this variation, start in a full plank position. From there, lift and extend your right arm and left leg out and hold for one breath. Drop them back down and repeat with your left arm and right leg. This powerful exercise fires up the core while also working your lower back, glutes, hamstrings, and more.</p> <p>Let’s start out by learning how to perform a perfect kneeling inchworm.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Start on your knees on the ground and place your hands down in front of you.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-inchworms-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-inchworms-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-inchworms-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-inchworms-LR-1.jpg" class="img-fluid" alt="kneeling-inchworms-1"> </picture> <li>Squeeze your glutes, keeping them engaged, and begin walking your hands out in front of you. Aim for a kneeling plank position.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-inchworms-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-inchworms-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-inchworms-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-inchworms-LR-2.jpg" class="img-fluid" alt="kneeling-inchworms-2"> </picture> <li>Walk your hands out further still, one at a time, until you’ve extended your body as far as you can. Hold this pose for a moment.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-inchworms-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-inchworms-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-inchworms-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-inchworms-LR-3.jpg" class="img-fluid" alt="kneeling-inchworms-3"> </picture> <li>Slowly walk your hands back in, one at a time, until you’ve returned to the starting position.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-inchworms-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-inchworms-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-inchworms-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-inchworms-LR-4.jpg" class="img-fluid" alt="kneeling-inchworms-4"> </picture> <li>Continue repeating this movement, until you’ve reached the desired number of repetitions.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>Each time you set your hands down make sure that you’re firmly pressing the pads of them into the ground. Grip the floor with your fingers. You’ll know it’s right when you feel your lats, chest, and abs firing even harder.</li> <li>If your glutes aren’t engaged by the time you’ve hit the pushup position, your form isn’t right. Walk yourself back to the starting position and try again. Your back shouldn’t be sagging during the exercise, so squeeze those glutes to maintain form.</li> <li>As you’re walking your hands out, avoid shrugging your shoulders. Do this by rotating the pits of your elbows forward and keeping them there for the duration of the movement.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-inchworms-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-inchworms-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-inchworms-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-inchworms-LR-5.jpg" class="img-fluid" alt="kneeling-inchworms-5"> </picture> <li>When you walk your arms back, imagine that you’re pulling back your shoulder blades one at a time. This will help to keep your arms straight. You don’t want to bend your elbows like you’re doing a pushup as you walk your hands back.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-inchworms-6.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-inchworms-6.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-inchworms-6.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-inchworms-LR-6.jpg" class="img-fluid" alt="kneeling-inchworms-6"> </picture> <li>With each repetition, strive to walk your hands out a little further than you did on the previous one. This exercise gives you the opportunity to push yourself, so take advantage!</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>The kneeling inchworm is a great full-body exercise. With practice it will help you transform your core into a strong, toned, and powerful machine, just like an inchworm becomes a moth. Be sure to follow these instructions and form cues as exactly as possible. Keep those glutes engaged, and focus on your shoulder and arm position to reap the greatest reward from this workout.</p> <p>If you want to build yourself up to the kneeling inchworm, start with shoulder taps on a chair. Place your hands on a chair and go into a plank or kneeling plank position. You should then alternate touching each hand to your opposite shoulder. This will start to build the core strength and balance that you’ll need to move up to more challenging versions.</p> <p>When you feel confident and have pushed yourself on the kneeling inchworm, you’ll be ready to do the inchworm. At full extension you will feel the burn in your abs, glutes, lats, and chest as you perform the inchworm.</p> <p>Next, you’ll take on the Superman plank. By adding an element of balance with this movement, you work your accessory muscles while maximally firing your core.</p> <p>Once you can perform a perfect kneeling inchworm, try adding a few sets into your next workout. You can also do them anywhere with enough space to extend your body. Why not try a few reps the next time you’re bored at home or work!</p> <p>If this exercise is too easy, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-inchworms/">Inchworms</a>.</p> </section> </article>

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