Fantastic Exercise For Runners To Strengthen The Back Of The Legs Muscles
LINK TO BLOG POST: www.pilatesinnerstrength.com.au/back-of-legs-strengthening-exercise-for-runners/
INTRO: This great leg exercise will help you improve your balance and also good for knee stabilizers.
TRANSCRIPT:
Hi I’m Clancy from Inner Strength Pilates and Barre, today I want to show you all of the runners out there a fantastic way to strengthen the backs of your legs.
So when you’re running you’re predominantly working your quads hip flexors, so today we want to reverse that strengthen your entire legs and balance out the hard work you’re doing.
Alright, so you are going to grab your thera band, now I’ll get you to tie it above the center of your shoes, so you want to tie it quite tight just so the thera band is firm.
So tying the thera band around in a double knot, and just move your legs out to either side just to make sure that’s nice and secure for you.
So I’ll face the side so can see, now I’ll get you to place your hands on your hips, deep breathe in, exhale you want to transfer your weight onto your left leg and squeeze your right your leg back on the exhale after you engage your core.
So engage the core exhale, squeeze that leg back, inhale back, exhale squeeze, inhale back.
Now make sure you’re keeping that leg that squeezing back parallel so you’re not turning the foot out to the side so it’s staying directly in alignment with your hip, and inhale coming back.
Keep the core strong so we’re not tucking, arching into your lower back there. Inhale back, exhale tuck, inhale back, exhale squeeze, inhale back, exhale squeeze, also a great one for your balance as well.
Exhale I’ll get you to keep your leg back and we’re going into little pulses for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
These exercises also particularly great if you’re recovering from an injury because on that supporting leg we’re focusing on pulling up through the vein more and stabilizing in that knee, so a great strengthening one if you need to get into some rehab for your knee.
Hands on hips let’s try the other side, exhale keep your leg in alignment, squeezing back, and inhale in, exhale squeeze, inhale in, squeeze, inhale back, inhale back, 2 more, squeeze, inhale back, exhale squeeze let’s keep it up and pulse for 10, here we go, and 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
Okay, so if you’ve just started out you may need a hold on to a chair to do this one just for stability, once you’ve done that it’s really fantastic to practice out balance.
Also, keep in mind we will practice our good posture here, shoulders pulling back, tummy lifted and ribs down, so great great one to work on a lot of things there.
Alright, thank you so much and I’ll see you soon.
Inner Strength Pilates and Barre Adelaide
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