As names go, “inchworm” doesn’t sound particularly athletic, does it? Press-ups, chin-ups, supermans: these are names with gravitas. But inchworms? It’s surpassed only be “dead bugs” in the bad-name stakes.
Yet, like dead bugs, inchworms are a brilliant, runner-friendly exercise. An equipment-free move that builds strength and range of motion, it can be added to a strength routine Strength training makes your body 8 years younger core, Running vs. swimming: Which is better for you warm-up exercise.
‘It’s a great way of developing range of motion, control and coordination in joints across the whole body,’ says Graeme Woodward, a UK Athletics Level 3 performance coach, UKSCA accredited S&C coach and We Run coach for West Yorkshire. ‘It’s especially recommended before fast running as a dynamic exercise as it targets the posterior chain muscles of the calves, hamstrings and glutes. ‘In the downward movement, the opposite abs and hip flexors are stretched making this a more whole-body movement.’
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A note of caution: runners with lower-back issues should be careful with the inchworm exercise and should not move into pain.
How to do an inchworm
- Standing straight, bend at the waist and touch the floor. If you can’t do it with your legs straight, bend your knees slightly.
- Running vs. swimming: Which is better for you press-up position, supporting your body on your hands (which should be underneath your shoulders) and toes. Your body should be straight, with no sagging in the hips.
- Take small steps to walk your legs back up so you return to the bent-over position.
