Inchworm Front Arm Tap

Muscles worked

Setup

1. Stand with feet hip-width apart, core engaged, and shoulders back.
2. Hinge at the hips and place your hands on the floor, softening your knees if your hamstrings are tight.
3. Walk your hands forward one at a time until your body forms a straight line from head to heels in a high plank position.

How to do it

1. Exhale and lift one hand off the floor, reaching it straight out in front of you while keeping your hips perfectly level and square to the ground.
2. Inhale as you return the hand to the floor, then repeat the reach with the opposite arm.
3. Walk your hands back toward your feet, maintaining straight legs as long as possible to maximize the hamstring stretch.
4. Stand up fully, squeezing the glutes at the top to complete the repetition.

Form checklist

• Minimize hip swaying or rotation during the arm taps by squeezing your glutes.
• Keep your neck neutral by looking at a spot on the floor just ahead of your hands.
• Ensure hands are stacked directly under shoulders when in the plank phase.
• Maintain a strong 'hollow body' core position to prevent the lower back from sagging.

Pro tips

• Focus on 'pushing' the floor away with the grounded hand to maximize serratus anterior and deltoid activation.
• Imagine a glass of water resting on your lower back; your goal is to tap your arm without spilling a drop.

Make it harder

• Add a push-up at the bottom of the inchworm before performing the arm taps.
• Perform the arm tap and the opposite leg lift simultaneously to create a bird-dog plank stability challenge.

Frequently asked

What muscles does the inchworm front arm tap work?

The inchworm front arm tap primarily targets the abs, deltoids, hamstrings, and obliques, and also works the erector spinae, hip flexors, quadriceps, and serratus anterior as secondary muscles.

What equipment do you need for the inchworm front arm tap?

The inchworm front arm tap requires no equipment — just your body weight.

Is the inchworm front arm tap good for beginners?

The inchworm front arm tap is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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