A concise demonstration of the exercise: This combines the front plank with straight leg hip extensions. In other words, you perform straight leg hip extensions from the front plank position. (You can also do a variation of donkey kicks from the plank position.) To get into the front plank position: Now, squeeze one glute to vertically raise that leg. Keep the … [Read more...] about Video: Front Plank with Leg Extensions
Prehab
Video: Good Mornings
Start with feet shoulder width apart. Put your shoulder blades “in your back pockets” so you are standing tall. Keeping your back flat with knees slightly bent, push your hips backwards to “hinge” from the hips. Keep your weight over your heels and eyes looking forward (not downward). Bend as far as your range of motion allows with a straight back (stop if your back … [Read more...] about Video: Good Mornings
Video: Donkey Kicks
Donkey kicks are an essential exercise for runners, cyclists and triathletes that targets the gluteus maximus. Get on the floor on hands and knees. Keep back straight as with the plank. Keeping back flat and still, squeeze the glute to move one leg back and slightly to the side (like a donkey kicking). Note: the movement should be initiated from the glute (butt), not … [Read more...] about Video: Donkey Kicks
Video: Front Plank
A concise demonstration of the exercise: The front plank is an essential exercise for core postural stability. Lie in prone position (face down). Place toes on ground in dorsiflexed position. Place elbows under shoulders. Squeeze the quads. Squeeze the glutes. And raise into a plank. Keep back flat. Do not let butt rise or sink. Stay flat. Hold for 30 … [Read more...] about Video: Front Plank
Core Control and Postural Stability for Economical Running
In previous articles on running form, I focused on the role the hip abductors—gluteus medius and gluteus minimus—play as lateral stabilizers (article 1 | article 2). In this article, I shift the focus to the other glutes—namely, the gluteus maximus. The glute max, along with the hamstrings, act as primary hip extensors. And each step you take while running involves … [Read more...] about Core Control and Postural Stability for Economical Running