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3 Core Moves to Improve Your Running Form

Mar 29, 2018

Hip/Glute Bridges

Focus: Hip stability and mobility, core stability, activate and strengthen gluteal muscles

  • Lie supine (on your back) with the feet flat on the floor and the knees hip-width apart.
  • Brace your abdominals (as if you were preparing to be punched in the stomach), and lift your hips upward as you squeeze the glutes. Avoid excessively arching your low back.
  • Return to the starting position and repeat.

Progressions: Single leg, banded, stability ball (lie supine on ball or feet on ball), or marching glute bridge

Side Plank

Focus: Core stability and endurance, and hip stability

  • Begin by lying on your side, with elbows positioned underneath the shoulders.
  • Lift your hips and stack or stagger your feet.
  • Brace the abdominals and squeeze the glutes.
  • Keep your head in line with the shoulders, and eyes focused straight ahead. Hold and repeat on the other side.

Progressions: Hip lift or extend top leg

Regression: Knees bent

Triplanar Toe Taps

Focus: Hip stability and strengthen the glutes

  • Begin with feet hip-width apart.
  • Balance on one leg. With the extended leg, tap your toes, to the front, side and diagonally behind you, while slightly bending the knee on the standing leg.
  • Repeat on the other side.

Progression: Banded, or on BOSU

Regression: Stand next to a chair or a wall to hold onto for support.

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