TECHNIQUE SCHOOL
Inch your way towards rock-hard hamstrings and head-to-toe gains
Reap the head-to-toe rewards of the inchworm
his grub-inspired move is one of the best bodyweight exercises around for seriously working your hamstrings, which, ICYMI, are important but oft-overlooked. Making their way from your glutes to your lower legs, strong hamstrings are key to optimum knee and hip function – read: helping you extend your knee and support your bottom. ‘Hamstring strength is something you need to work on in order to stay mobile, especially when you’re older,’ says personal trainer Inge Viljoen. ‘Basically, in order to be able to pick things up and easily carry out everyday tasks without having pain.’ Time to hike those hammies up the muscle agenda.
Enter the inchworm, which, done right, will improve hamstring strength and flexibility, while working your arms, chest, back and abs. ‘Place your feet flat on the floor, your hands close to your feet, and you’ll feel your hamstrings stretch,’ says Viljoen – thus engaging the muscle. That’s the first part of the move. Next, walk your hands away from your legs, keeping your legs straight as you move forward, until you’re in a press-up position. Then walk your hands back towards your feet. This move is a great way to activate your arms – but the burn doesn’t stop there.
‘Your core should remain activated throughout the exercise to prevent your torso from swaying from side to side as you walk your hands out and in,’ explains Viljoen. ‘I love using this exercise with my clients as a strength training move.’