If you’re looking for the best exercise to replace inchworms, try plank walkouts or caterpillar walks—both deliver the same full-body mobility, core strength, and flexibility benefits as inchworms. These alternatives are easy to do, need no equipment, and can be modified for all fitness levels.
Understanding the right substitute is important for anyone who finds inchworms uncomfortable, repetitive, or needs more variety in their workouts. In this post, we’ll cover the best alternatives to inchworms, step-by-step instructions, variations, key benefits, and answers to common questions—so you can keep your routine fresh and effective.
What Are Inchworms and Why Replace Them?
Inchworms are a dynamic bodyweight exercise often included in warm-ups and functional training. They target your core, shoulders, hamstrings, and glutes while boosting mobility. Some people, however, find inchworms tough on the wrists or lower back, or simply want a substitute to mix up their routine.
- You need a lower-impact move.
- You want more variety in your warm-ups.
- You have wrist or back discomfort with inchworms.
Top Exercises to Replace Inchworms
1. Plank Walkouts (Hand Walkouts)
Plank walkouts are the most direct inchworm alternative.
How to do them:
- Stand with feet hip-width apart.
- Bend forward at your hips (slight knee bend is fine), touch the floor with your hands.
- Walk your hands forward until you’re in a high plank.
- Pause, then walk hands back to your feet and stand up.
- Repeat for 8–12 reps.
Benefits:
- Stretches hamstrings and calves.
- Strengthens core, shoulders, and upper back.
- Improves stability and mobility.
- Easy to modify: Add a push-up in plank for extra challenge.
Recent data: A 2024 report by Coach highlighted plank walkouts as the best inchworm alternative, recommending them for both warm-ups and strength circuits.
2. Caterpillar Walks
Caterpillar walks are a new, trending alternative that’s gone viral on fitness platforms.
How to do them:
- Start standing.
- Bend forward and walk your hands out as far as possible, even past a traditional plank.
- Pause, then walk hands back and stand.
Why they work:
- Greater shoulder and hip mobility.
- Intensifies hamstring stretch.
- Engages deep core muscles.
A recent Tom’s Guide (2024) article reports users gained measurable flexibility and stability after a week of daily caterpillar walks.
3. Bear Crawls
Bear crawls provide a more dynamic, moving alternative:
- Start in a tabletop position (hands and feet on floor, knees bent off ground).
- Crawl forward by moving opposite hand and foot together.
- Keep core tight and hips low.
Benefits:
- Boosts core and shoulder strength.
- Gets your heart rate up.
- Great for functional movement and agility.
Fitness Drum lists bear crawls as a top inchworm alternative for athletes seeking a more cardio-based option (2024).
4. Mountain Climbers
Mountain climbers are high-intensity, core-driven alternatives:
- Start in a high plank.
- Quickly alternate driving your knees toward your chest.
Why they’re good substitutes:
- High cardio effect.
- Engages core, shoulders, and legs.
- Ideal for quick warm-ups or HIIT routines.
Quick Comparison Table
| Exercise | Targets Same Muscles | Mobility | Core Focus | Impact Level |
|---|---|---|---|---|
| Plank Walkouts | Yes | High | Yes | Low |
| Caterpillar Walks | Yes | Very High | Yes | Low |
| Bear Crawls | Yes | Medium | Yes | Medium |
| Mountain Climbers | Partial | Low | High | High |
How to Pick the Best Alternative
- For beginners: Start with plank walkouts or caterpillar walks—easy to control, low impact.
- For cardio: Try bear crawls or mountain climbers.
- To increase challenge: Add a push-up or lateral walk to your plank walkout.
Always prioritize form. If you experience pain (not muscle fatigue), stop and consult a fitness professional.
Common Questions About Inchworm Alternatives
Q: Can these exercises replace inchworms in any workout?
A: Yes! All these moves work as effective warm-ups, mobility drills, or functional strength moves.
Q: Are there risks with these alternatives?
A: As with inchworms, improper form can cause wrist, shoulder, or back strain. Start slowly and watch your alignment.
Conclusion
Plank walkouts, caterpillar walks, bear crawls, and mountain climbers are the best exercises to replace inchworms. Try these out, pick your favorite, and keep your warm-ups or core workouts fun and effective. Ready to switch things up? Start with plank walkouts today for a full-body boost—your muscles (and your motivation) will thank you!