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Inchworm Alternative

12 substitute exercises that target the same muscles

1
Reverse Plank on Elbows demonstration

Reverse Plank on Elbows
2
Bird Dog demonstration

Bird Dog
3
Reverse Plank demonstration

Reverse Plank
4
Kneeling Pulse demonstration

Kneeling Pulse
5
Sitting Cat Cow Pose demonstration

Sitting Cat Cow Pose
6
Kettlebell Swing demonstration

Kettlebell Swing
7
Arms Apart Circular Toe Touch demonstration

Arms Apart Circular Toe Touch
8
Tiger Curl Pose demonstration

Tiger Curl Pose
9
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
10
Kettlebell Single-Arm Swing demonstration

Kettlebell Single-Arm Swing
11
Switching Downward Punch demonstration

Switching Downward Punch
12
Overhead Slam demonstration

Overhead Slam

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Inchworm trains

Primary Erector Spinae Rectus Abdominis

Secondary Deltoid Anterior Hamstrings Quadriceps

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