Sometimes on our journey to a healthier, more fit lifestyle, we get hit with some roadblocks. And sometimes those roadblocks come in the form of aches and pains. Let’s face it, we aren’t kids anymore, and if you’re over 30 and reading this, then you feel our pain. Literally. But we’re going to talk about how to get stronger in the places you might be unintentionally neglecting, and blow through the obstacles standing between you and a fitter version of yourself.
Do you experienced knee or lower back pain while running? It can often be caused by weak hip stabilizers. When we do repetitive movement in the same plane of motion (like walking, running, cycling), we can get weak in the other planes of motion from neglect.
This is a great exercise that will increase hip flexibility, strengthen the hips, adductors, abductors & lateral stabilizers of the trunk.
Begin by standing with your feet shoulder width apart.
INHALE: Step out to the right and shift your body weight over your right leg, squatting to a 90 degree angle at the right knee. Try to sit down with your butt, keeping your back as upright as possible.
EXHALE: Push off and bring your right leg back to center to complete one rep. Force production on explosion phase should be from the heel and the entire inside of right foot. Finish all reps on this side, and repeat on left side to complete one set.
Keep your weight on your heels and make sure your knees don’t go over the plane of your toes.
Use your hip and thigh muscles to push yourself up and back to the starting position. Engage abdominal muscles to draw knee up to the front. Stick the single leg stance momentarily before returning to a side lunge position.
The number of sets and reps performed will vary according to fitness level and goals. Generally speaking, 10-15 repetitions & 2-3 sets each side is recommended, or as many lunges per set as you can perform without compromising form.