This is the third exercise in my three part series on single leg training for improved running performance.\u00a0 The prior two exercises focused primarily on quad\/hamstring\/glute development.\u00a0 Today’s exercise addresses frontal plane hip control emphasizing the gluteus medius muscle as well as continuing to improve single leg stability.\u00a0<\/p>\n
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.\u00a0 I utilize this exericse a lot with runners and my female athletes to reduce with ACL injuries as well.<\/p>\n
The key thing to focus on here is keeping the knee in line and over the foot as you lower down.\u00a0 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.\u00a0 One pitfall to avoid is leaning the upper body away from the reaching leg to stay balanced.\u00a0 Note: those with lower arches and\u00a0overpronation may find this more challenging as well.\u00a0<\/p>\n
It is always better to move a shorter distance with proper\u00a0execution than to compromise form and use other muscles\u00a0to complete the movement.\u00a0 This exercise is particularly beneficial for runners struggling with anterior knee pain or IT band issues as well.\u00a0 It conditions the muscles to reduce lateral dispalcement of the kneecap, a common scenario which often increases shear forces in the knee.\u00a0<\/p>\n
Perform 2-3 sets\u00a0of 10 on each leg as part of your training program once or twice per week.\u00a0 As you advance, consider adding an unstable surface such as a pillow or soft pad (as demonstrated in the video below) to add difficulty.\u00a0 The unstable surface also helps strengthen the ankle and reduce sprains.<\/p>\n