Exercises for Runners: Multiplanar Single-Leg Reaches

Why: Improves capacity of stability and balance in the hip by training it in different directions, on varying planes. A progression from the Single Leg Deadlift.

How:
1. Standing with arms by your sides and a slight bend in the right knee, raise the left leg slightly off the ground.
2. Hinge forward at the waist and lift the left leg straight behind you until your chest is parallel to the floor. Engage your hamstring and glute of the right leg planted on the ground and come back to standing.
3. Turn 45 degrees towards the standing leg and repeat the same hinging action. This is working internal rotation at the hips.
4. Turn 45 degrees the other way and hinge. This is working external rotation.
5. Repeat each reach 5 times per leg.

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