Canadian Running



Exercise 3

Pelvic List WHY: to improve hip-muscle strength and pelvic stability during single-leg stance

Stand on one leg on a dumbbell or elevated surface (two to six inches off the ground). Let your hips shift out toward the side as your non-stance leg reaches for the ground. Next, use your hip muscles to return your hips to the centre and level position. Your non-stance leg will appear to move away from the ground. Focus on using your stance-leg hip muscles to re-centre your pelvis. Do 3 sets of 20 reps per side. Alternate sides.

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