This is the third exercise in my three part series on single leg training for improved running performance. The prior two exercises focused primarily on quad/hamstring/glute development. Today’s exercise addresses frontal plane hip control emphasizing the gluteus medius muscle as well as continuing to improve single leg stability.
When doing this exercise, you will definitely feel the quads and glutes working to lower the body down, but to avoid the knee caving inward (a visible indication of excessiove femoral internal rotation and a weak gluteus medius) you must actively fire the gluteus medius to maintain proper alignment. I utilize this exericse a lot with runners and my female athletes to reduce with ACL injuries as well.
The key thing to focus on here is keeping the knee in line and over the foot as you lower down. For beginners, it is perfectly fine to lightly touch the reaching toe or heel to the ground once you begin to lose balance or control of the movement. One pitfall to avoid is leaning the upper body away from the reaching leg to stay balanced. Note: those with lower arches and overpronation may find this more challenging as well.
It is always better to move a shorter distance with proper execution than to compromise form and use other muscles to complete the movement. This exercise is particularly beneficial for runners struggling with anterior knee pain or IT band issues as well. It conditions the muscles to reduce lateral dispalcement of the kneecap, a common scenario which often increases shear forces in the knee.
Perform 2-3 sets of 10 on each leg as part of your training program once or twice per week. As you advance, consider adding an unstable surface such as a pillow or soft pad (as demonstrated in the video below) to add difficulty. The unstable surface also helps strengthen the ankle and reduce sprains.
In the previous post I discussed the importance of integrating single leg squats to improve strength and running performance. Today, I will reveal 3 different variations of single leg stability ball training to increase hip drive, acceleration, and overall running economy.
In addition, these exercise can be used for hamstring strengthening, rehab and speed enhancement for any athletes. The three exercises are as follows:
Straight leg bridge lift
Straight leg bridge with leg curl
Knee bent bridge lift
All three are very effexctive for improving strength and performance. The best part is that using the stability ball adds an element of stabilization and core training as well. I think you will find this is truly the best way to train your hamstrings independently if your goal is improved running performance. If the stability ball is too challenging at first, you can opt to do the straight leg and knee bent bridge lifts with the support leg on the floor. Click on the video below to view the exercises.
I am beginning a video series of 3 exercises for running performance. Check out today’s video on the importance of using a single leg squat in your program.
Please click on the link below below for a video message from me. I must openly admit I am still trying to master this whole video thing. As such, you will need to turn your volume all the way up to hear me as my facility has high ceilings and the acoustics are not ideal. But hey, it is the content that matters most, right? I look forward to sharing many great tips, exeercises and strategies with you in 2009!
First off, Happy New Year to you. I hope 2009 is a great year for you. In today’s post I wanted to share some recent research on rehab exercises for low back pain with you. I think most people have had or will have some form of back pain in their life. With the introduction of computers, more people sit all day long and this alone has increased back pain due to prolonged static positioning in poor postures leading to daily “not so good” mechanical loading of the disc.
I suffer from sciatica myself at times, so I personally care a great deal about maintaining a healthy back. A recent research article I read in The Journal of Orhopedic and Sports Physical Therapy looked at surface EMG readings of certain back muscles with different exercises. These exercise included extensions, side bending, bridging, lifting opposite hands and legs in the air and many others.
The key points I want to share are:
Exercises where the trunk was maximally extended to end range against gravity (picture a 45 degree back extension machine at the gym) with resistance produced the greatest muscle contraction
The ideal prescription for muscle development was 15-18 reps with a 5 second isometric hold at the end of each contraction
So, the take home message here is to strengthen and create a healthy back, lower loads and higher reps with targeted extension exercises are best for maximal strength development. One controversial point was the suggestion that despite high compressive loads with full hyperextension, some clinicians may need to choose that motion anyway to achieve desired results. Personally, I am never a big fan of end range hyperextension on a repetitive basis, so I am not sure I would advocate that end range extension unless I were working with a gymnast or athlete who would be utilizing that motion in sport.
So, if you suffer from back pain you will want to add in some extension work at home. You can do prone (laying on the stomach) opposite arm and leg lifts, superman lifts or even extensions on a stability ball. I have included pictures of the prone superman and a weighted mediciane ball stability ball back extension exercise I recommend in my new golf conditioning book below.
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