Stand on one leg in front of a full-length mirror so you can properly monitor your form. Perform a small squat keeping the hip, knee and second toe all in alignment. Use a chair or counter top initially if needed for support.
Perform 10 repetitions for 2 sets each leg. Decrease support and add resistance as you progress.
Low Skaters
Start in a low squat position with fingertips on the ground and head up. Slide hands on the ground until they are on either side of the right foot. Once you have your weight completely over the right foot lift the left leg out to the side, pausing only momentarily. Repeat going to the other direction. Maintain the squat position until you have completed 5 repetitions each side.
What do you think about these exercises? Any that you have found you like to do to target these muscles?
If you’ve missed the last few weeks, click below for the articles:
Running Series, Part 1: The Runner’s Foot
Running Series, Part 2: Calf Flexibility
Running Series, Part 3: Soft Tissue Mobility for the Foot
Our Running Series continues this week with Strengthening the Hip, specifically on strength and stability. Due to the weight-bearing nature of running, these exercises are designed to better replicate these types of demands and are a good adjunct to last week’s exercises.
Stand with feet hip-distance apart, toes against the wall and hands on the wall overhead. Slowly perform a squat keeping hands and toes on the wall.