Excellent Running Strength Exercise-Must Do for Runners
This is one of my favourite exercises for runners. This exercise is known as a ‘Single Leg Sit to Stand with Calf Raise’-it is an excellent running strength exercise.
SINGLE LEG SIT TO STAND (WITH CALF RAISE)
Aim to build from 3 x 6reps up to 3 x 12reps as endurance and strength improves.
WHAT DOES THIS EXERCISE WORK?
This exercise primarily targets the gluteus maximus (glut max) muscles. The glut max is a key hip hip extensor and external rotator of the hip. That is the glut max is a chief stabiliser of the runner’s pelvis.
WHY IS IT IMPORTANT?
As I write about in my recently released AMAZON Bestseller You CAN Run Pain Free, hip stability is the fourth of the five keys I believe need to be in place for a runner to enjoy injury -free and faster running. An absence of hip stability for a runner will increases the likelihood of injury development. An absence of hip stability also results in less efficient running, which ultimately means slower running.
WHY I LIKE THIS EXERCISE
The reasons this is one of my personal favourites are two-fold. Firstly it works! It is tremendously effective in activating the gluts and strengthening them.
Secondly it is easy to progress this exercise by:
-taking the hands overhead
-putting a dumbell of increasing weight in the hands
-increasing the repetitions and sets (the further you plan to race or run the more repetitions you will need)
The precursor to this exercise is simply the sit to stands without calf raise.
If you enjoyed this post you will also find the following articles of interest:
1. Why Every Runner Needs Hip Stability HERE.
2. 4 Must Do Running Stability Exercises HERE.
PAIN-FREE. PERFORM. PROLONG
Brad Beer (APAM)
Physio, Author, Runner.