Single Leg Exercises: Runner’s Arabesque [Ep39]

Single leg workouts are an important a part of a runner’s coaching regime. They’re nice for constructing stability, steadiness and power.

In this episode, I’m going to indicate you the Runner’s Arabesque, one among my favorite single leg workouts used to assist construct stability, steadiness, and power, significantly in these all vital glutes and hamstrings.

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Lots of the runners I work with ask me for a handful of workouts which is able to present most profit on minimal time, to slot in with busy life.

One nice possibility is an train I do know because the Runner’s Arabesque, which can be recognized by varied different names.

The idea of the train could be very easy, however it’s possible you’ll properly discover the execution fairly a problem!

Stick round to the tip of this brief video to study some frequent errors made in doing this train, and what to keep away from, so that you get essentially the most out of the exercise.

Begin going through a wall, standing on one leg, with the opposite knee raised in entrance of you. You ought to be far sufficient away from the wall to place it simply out of attain.

From this balanced place, push backwards with the hanging leg, as you attain forwards with each fingers. Keep lengthening your physique in each instructions – pushing again with the foot, as you attain forwards in the direction of the wall together with your fingers.

As you achieve this, be sure to maintain trying towards the wall forward of you, as this aids you in holding your again flat. In this dynamic single leg train, we have to keep away from collapsing your trunk right into a ahead flexed posture. The flexion ought to come from a hinge on the hip, nowhere else.

As you attain this horizontal place together with your physique, you ought to be feeling a stretch by way of your hamstrings in the back of the thigh on the standing leg. These hamstrings may have been lengthening eccentrically to regulate the forwards hinge of your torso transferring excessive of your hip.

The problem of this train is in bringing your self to this horizontal place with sufficient management to then have the ability to return to the beginning place with out dropping steadiness. After a handful of reps of this, you’ll be feeling your hamstrings and glutes working arduous on the standing leg.

Everybody’s train programme is completely different, however if you’d like a problem, intention to finish three units of 15 gradual managed reps on every leg.

So there are a few issues to be careful for in single leg workouts equivalent to this.

Firstly, the place of the standing knee as we work by way of every rep. What we have to keep away from it the tendency so many individuals have of permitting the knee to flick again into hyperextension.

Throughout this single leg train, it is advisable preserve a slight knee bend within the standing leg. This will allow you to to guard the knee joint, as while you permit the knee to hold again into hyperextension, you’re placing extra pressure on the knee ligaments. We need to keep away from that!

Next, with any of the only leg workouts it’s possible you’ll be doing, whether or not you’re going this barefoot, or in sneakers, it is advisable be sure to keep away from clenching your toes, clawing your foot onto the bottom. When I see folks doing this, it’s often an indication that stability increased up the kinetic chain, usually the hip, is missing, and the muscle mass across the foot and ankle must do extra work in attempting to supply stability.

Try to calm down the foot and maintain the toes relaxed. Usually, runners who claw their toes are the identical guys and women who really feel the consequences of this single leg train burning of their calves!

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ABOUT ME: I am a runner, sports activities rehabilitation specialist and coach primarily based within the UK (Norwich and London).

Since 2007 I have been working with athletes focusing particularly on serving to distance runners and triathletes overcome harm and enhance efficiency by way of creating their particular person working approach.

Running biomechanics has grow to be a geeky little ardour of mine!

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