The glute max is a postural stabilizer and a hip extensor so it is essential at keeping your hip steady through your gait cycle while running. Insufficient strength in this area has been linked to ITB syndrome and patelleofemoral pain (pain in the front of your knee).
Our topic today looks at hip strength and the bridge exercise which is great for hip stability.
To do a bridge - lie on your back with your knees bent and feet on the floor. Now lift your hips off the ground and keep a straight line from your shoulders to your knees. Hold for 30 seconds.
For the next set - begin "marching." Alternate lifting each foot several inches off the ground - while keeping your pelvis steady and facing straight up. Do 20 marches total. (10 on each leg).Repeat both variations for a total of 3 reps.
If your lower back had any tightness then you may be trying to arch your back too much. Also if you notice your pelvis sagging or your hamstrings feeling "crampy" then you likely need to improve hip stability and this exercise is perfect for you!
And as always - remember to breath while completing this exercise.
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