Inchworm to Pushups (Modified)
The scaled version of the inchworm push-up combo: everything stays full-length except the push-up itself, which is done from the knees. It keeps the pattern, the pacing, and the mobility work intact while the pressing strength catches up. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4–6 sequences | 90 s – 2 min |
| Muscle | 3–4 × 8–12 sequences | 60–90 s |
| Endurance | 3 × 12–18 sequences | 45–60 s |
Rep ranges per Helms 2014 · Schoenfeld 2016.
Level — Beginner
Beginner — built as the on-ramp; keep the walking phases strict so the trunk still trains.
Proper form — 5 cues
- Complete the full walkout to a straight-body plank before anything touches down.
- Lower the knees gently, then slide them slightly back so the hips stay in line for the press.
- Do the knee push-up with the same 45° elbow path you would use in the full version.
- Lift the knees, re-set the straight plank, and walk the hands back to your feet.
- Stand tall between reps — the stand-up is part of the exercise, not an afterthought.
Breathing: Exhale on the knee press-up, inhale as the chest lowers; steady nasal breathing on the walks.
The 3 mistakes Maddy corrects most
How to program inchworm to pushups (modified)
| Goal | Phase | Sets | Reps | Tempo | Rest | RPE |
|---|---|---|---|---|---|---|
| strength | weeks 1–4 · build | 4 | 4 sequences | slow · 3-1-X knee push-up | 90 s – 2 min | 7 |
| strength | weeks 5–8 · intensify | 4 | 5 sequences | slow · 3-1-X knee push-up | 90 s – 2 min | 8 |
| strength | weeks 9–12 · peak | 4 | 6 sequences | slow · pause at chest | 90 s – 2 min | 8–9 |
| hypertrophy | weeks 1–4 · build | 3 | 8–10 sequences | controlled · 2-0-2 knee push-up | 60–90 s | 7 |
| hypertrophy | weeks 5–8 · intensify | 3–4 | 10–12 sequences | controlled · 2-0-2 knee push-up | 60–90 s | 8 |
| hypertrophy | weeks 9–12 · peak | 4 | 12 sequences | controlled · 2 knee push-ups per walkout | 60–90 s | 8–9 |
| endurance | weeks 1–4 · build | 3 | 12–14 sequences | smooth · continuous | 45–60 s | 6 |
| endurance | weeks 5–8 · intensify | 3 | 14–16 sequences | smooth · continuous | 45–60 s | 7 |
| endurance | weeks 9–12 · peak | 3 | 16–18 sequences | smooth · continuous | 45–60 s | 7–8 |
| beginner | weeks 1–4 · learn | 2 | 4–5 sequences | easy · hands walk half-way | 60–90 s | 5 |
| beginner | weeks 5–8 · groove | 3 | 5–6 sequences | easy · full walkout | 60–90 s | 6 |
| beginner | weeks 9–12 · load | 3 | 6–8 sequences | controlled · steady rhythm | 60–90 s | 6–7 |
Tempo = descriptive — flow/combination movements do not use 4-digit tempo.
Common questions
How do I progress to the full push-up version?
Front-load the set: do the first one or two sequences with full push-ups while fresh, then switch to knees for the remainder. Add one full-press sequence per session. When the whole first set runs at full lever with solid depth, the modified version has done its job.
Are knee push-ups inside the combo still effective?
Yes — a knee push-up loads the chest, shoulders, and triceps through the same pressing arc, just with less of your bodyweight behind it. Combined with the walkouts, the total stimulus is real. Effectiveness comes from range, tempo, and effort, not from which variation your ego prefers.
Can I use this as a complete warm-up?
It covers a lot: hamstrings and calves in the fold, shoulders and trunk in the walkout, pressing rehearsal in the push-up. Five or six easy sequences work well before an upper-body session. For leg days, add a squat or lunge pattern afterwards, since this chain barely touches them.
What should I put under my knees for the knee push-up portion?
A folded towel, a thin exercise mat, or the edge of a yoga mat doubled over all work well — you want roughly one to two centimetres of padding, enough to take the pressure off the kneecap without turning the floor spongy. Avoid thick cushions and pillows: they let the knees sink, tip the hips out of line, and make the plank position harder to judge. If you train on carpet, most people need no padding at all. Comfort should never cost alignment.
Where does this drill belong in a beginner home workout — before or after legs?
Put it early, right after your general warm-up and before squats or lunges. It doubles as upper-body preparation and light core activation, so the pressing muscles are warm when you reach direct push-up work, and your trunk is switched on before leg exercises load it. Placing it after a hard leg block works less well: fatigued hips make the walkouts sloppy and the drill's quality drops. As a rule, flow drills come early; grinding strength work comes after.
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Easier: Inchworm · Harder: Inchworm to Pushups
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