Lateral Band Walks
This exercise targets the hip adductors. Focus on moving slowly through each step rather than using momentum to swing your legs from side to side, Kotek says.
- Start in a quarter-squat position (a shallower squat) with a mini looped resistance band just above your knees.
- Take a giant step to your right with your right foot, then follow with your left.
- Step back with your left, and then your right, to return to starting position.
- Repeat the movement but this time, begin with the left foot. That’s one rep.
- Continue this movement, alternating directions each time.
Similar to (but just different enough from!) lateral band walks, this variation trains the glute medius from a different angle while also training the hip flexors and extensors in the front and back of your hips, respectively, Kotek says.
- Stand with your feet hip-width apart, a mini looped resistance band just above your knees, and your knees slightly bent. (Don’t lock them out.)
- Take a giant diagonal step forward and to the right with your right foot, then follow with your left, ending with your feet together.
- To return to starting position, reverse the movement, stepping diagonally behind your body with each step.
- Take another diagonal step forward, this time leading with the left foot instead and following with your right.
- Reverse the movement to return to starting position. That’s one rep.
Repeat this movement, alternating directions each time.
Side Planks With Leg Abduction
Strengthening the core and glute medius muscles will help limit your body’s side-to-side motion when running, Kotek says.
- Start in a side-plank position with your feet stacked, balanced on your lower foot and forearm. Loop the resistance band just above your knees.
- Squeeze your glutes to lift your top leg toward the ceiling as high as possible while keeping the rest of your body in a straight line from head to heels.
- Pause, then slowly lower the top leg to return to start. That’s one rep.
- Repeat all reps, then perform on the opposite side.
Mini-Band Glute Bridges
This variation on the master glute-strengthening move, the glute bridge, hones in on hip stability and improves the ability to drive through the ground and power each stride.
- Lie face up with your back flat on the floor, a mini looped resistance band just above your knees, and your feet flat on the floor, spread hip-width apart.
- Push through your heels and squeeze your glutes to raise your hips until your body forms a straight line from shoulders to knees.
- Pause, then slowly lower your hips to return to start. That’s one rep.
“Nothing beats a properly performed squat, which has fantastic activation of both the gluteus maximus and gluteus medius—as long as it is performed correctly,” Kalika says. Using a looped resistance band can help you maintain proper form and muscle engagement. With each rep, work to keep your knees from caving in toward each other.
- Stand with your feet hip-width apart and a mini looped resistance band just above your knees.
- Push your hips back and bend your knees to lower down as far as possible into a squat without letting your knees fall in toward each other.
- Pause, then drive through your heels to return to starting position. That’s one rep.
Kalika says that being able to do single-leg squats without dropping the knee, hiking the pelvis, or rotating away is a great goal for all runners. After all, running is pretty much just performing alternating single-leg squats for miles at a time.
- Stand tall with your back facing a flat bench, and lift one foot a few inches in front of you.
- Push your hips back and bend your knees to lower down as far as possible into a single-leg squat. Once you master lowering to touch your glutes to the bench without relaxing onto it, lower the bench or try lowering to the floor.
- Pause, then push through your planted heel to return to start. That’s one rep.
- Perform all reps, then repeat on the opposite side.
Source : www.self.com