Improve your Stability and Increase your Power!
Who wouldn’t like to do that? As endurance athletes, this is something that we often struggle with. One of the major culprits in our lack of ability to produce powerful bursts (without injuring ourselves) is an absence of basic hip strength and stability. After all, how can your hip help propel you if it collapses when you hit the ground?
This sequence provides you with a nice progression. If you have been doing some of our bridge sequencing over the past couple months, you should now feel like you can recruit and engage your butt muscles. When we run, we spend a lot of time in flight, and we strike the ground one leg at a time. These exercises involve so many components of fitness: balance, stability, and strength to name a few,so you will get a lot of bang for your buck!
Start by standing on your L leg, drop your butt back behind you as you reach your R foot back to “7:30” on a clock face (assuming you are looking at “12”). As you sit back into the reach, watch your knee in the mirror. Maintain stability and do NOT allow it to buckle inwards. Do 2 sets of 10 on each leg a few times each week.
As you get stronger and your balance improves, try progressing this exercise per my instructions on the video. Eventually, you will be able to reach your R leg out towards “3” when standing on your L foot (and vice versa). I think this is one of the harder leg exercises we give out in terms of its demand on stability. However, progress ONLY as your body allows (the harder reach is not always better if your form is going to waste).