HOW TO STRENGTHEN IT

Runner's World (UK) - - Body+ Mind -

EASY CLAMSHELLS

1. Lie on your side with your feet to­gether and your hips and knees bent. Turn the upper knee out while keep­ing your heels to­gether. Hold this po­si­tion for 10 sec­onds and re­peat the move 10 times.

2. To make it harder, you can tie a re­sis­tance band around your knees and/or hold your heels about a foot apart from each other.

MEDIUM STRAIGHT-LEG CLAMSHELLS

Lie on your side with your lower leg straight. Hold the upper leg straight and lift it up and slightly back, with the foot slightly turned out. Hold this po­si­tion for 10 sec­onds and re­peat 10 times. To make it harder, tie a re­sis­tance band around your knees (see below).

HARD KILLER GLUTES

This ex­cel­lent ex­er­cise works the glu­teus medius in a very func­tional po­si­tion for run­ning and im­proves its sta­bil­is­ing and en­durance ac­tions.

1. Stand with a short loop of re­sis­tance band (around 30cm), around your an­kles. Stand on the leg you want to work, lift the other leg off the floor and ex­tend it di­ag­o­nally be­hind you to 45 de­grees. En­sure the stand­ing knee is slightly bent and po­si­tioned over the top of your foot.

2. Once you are set, rapidly kick the non-stand­ing leg out against the band’s re­sis­tance in small move­ments. This causes the glu­teus medius to work to sta­bilise and con­trol the po­si­tion and im­prove pelvic sta­bil­ity on the stand­ing leg.

3. Try to do 30 sec­onds at this an­gle, then kick the leg straight back while main­tain­ing knee and hip sta­bil­ity.

4. Af­ter a fur­ther 30 sec­onds of this, kick the leg straight out to the side for 30 sec­onds be­fore fin­ish­ing with a fur­ther 30 sec­onds at the di­ag­o­nal be­hind you. Once you can do 30 sec­onds, ex­tend to 45 sec­onds for each po­si­tion and try to re­peat for three sets. Af­ter do­ing these moves each day for a few weeks, have your part­ner retest your strength – it should have im­proved.

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