so we've got a very quick leg strength workout for runners to
help you build strength and protect your knees
the first exercise we're going to work on is a split squat. Call it a split
squat or a static lunge, either way is fine, but we're in this long position
with our stance with the heel off the ground and the weights on the toes on
the rear leg on the phone I want to make sure your ankle is either aligned with
more slightly in front of you with me in this top position and before you even
move I want to just pull the belly button in engage your core okay at that
position what I'm going to do is pick up baby both of these on once down slowly
on three two one and then you back up we keep doing that and at the bottom here
as you push up I want you to push through your heel if you're pushing
through your head off you'll feel those glutes starts kicking a little bit more
and you'll start engaging those important posterior muscles tips and
hamstrings in particular rather than overloading your quads do three times 15
on each leg with this but it's quickly to show you'll be a fun song deal as
well so the important point I want to make for a frontal perspective and that
is to make sure that as you come down so let's start with our split squats that
we keep this front knee facing forwards the whole time it is front knee is
really important in terms of teaching your body to create and provide
stability from above and below as soon as we start to lose stability around the
hip or around the foot and ankle we start to see the need drift in towards
the midline so it comes down into this rock needs high position if you find
that stability is good of a challenge for this exercise one easy little hack
you can work with is to slightly increase your stride with all your
starts with okay in that position all of a sudden it should feel a lot easier to
balance if that's easy coming to a narrow position and then merrily you get
the harder it is to balance things work a bit harder
good so three times fifteen on each leg really good for building strengthen your
quads really good your goods but also the nature or the
fact that you're in this split squat position this split start position it
really helps you build mobility around hips and increases driving as well so
that's an added bonus there next exercise we've got a wall squat okay so
that's it back against the wall and in this position what I want to do is walk
your feet out your feet should be the position where again my ankles are
underneath your knees little bean aliens to drop your bum down towards the ground
to a point where your hips are again at the same height as your knees in this
position to load maximum through your lower back pressed against the wall head
up looking forwards in this position you should feel that your Qualis start to
keep it start to burn and really start to feel the effort now I'm game to be
able to see is these drifting towards midline or displaying or means in
particular once keep hips knees and ankles all in line there and get you
thinking again like the world with the split squat about pushing down through
the heels gonna hold its position for 60 seconds and working through three times
during the workout three times or all of these exercises in the workout okay
next exercise we need to work through our single leg bridges so take any
perfect okay and rather than our typical glute bridge where we'd be working with
both feet planted on the ground and pushing the hips up in the air I want to
work one leg at a time so we begin to bring your knee up towards basically
pointing towards the ceiling there and I want me to hold your me with both hands
go in that position what that's doing is allowing you to slightly posteriorly
rotate the pelvis which is actually gonna put your glutes in a slowly more
advantageous position position what's gonna be easier for them to start to
really use their power into hip extension to let you lift your hips off
the ground with this leg as you push your heel into the ground
up you go hips up towards us here good and down slowly and push up again
and down good keep this going again one through three sets of fifteen on each
leg of this one mistake people make quite often is that they instead of
using a straight arm to just gently hold than me
they also pull the knee right in towards their chest you can feel what your
pelvis do that you've done from being if anything so I'm your posterior rotated
to all of a sudden really tilting the pelvis and through your lower back start
to student tailbone up towards the ceiling it's not that it's nice and
relaxed we push down through the heels and up we go after a few reps you're
gonna feel the combination of good bit of work for your gluts but also your
quads work quite hard there as well feel that good good
okay loves exercise just our lateral lunges so the exercise is so far we'll
be pretty much in this straight forward or backward motion this one is a bit
more in the frontal to look on the frontal plane much side-to-side play and
it really does start to challenge your adductors so that inner thigh muscles
now if you know you've got quite tight adapters and qualitites
adductors because you're weak adopters go get nuts with this healing why not
gently but let's show everybody big a lateral lunge get so mad nice white
starts good you're sitting yourself back as if you're trying to sit back into a
seat as we've been one being shitty body weight towards that side we're people
bond with this is that as they come down into the lunge they bend the knee on the
standing leg and it starts to get a little walk with their friend back up we
want to keep this knees straight and really work to feel that you're sitting
your butt back and down on this side weight comes down into your heel a game
that's a consistent kind of cue across all these exercises really helps you
start to use your glutes a little more effectively and you'll notice the Marx
is pushing his hands forward as he does this to create a counter movement to
allow yourself to sit back doing without the push forwards okay without that
comes forward it's harder to sit back isn't it and what happens is you can
give us you don't get as deep into hip flexion
and it's not gonna be effective when it comes to strengthen your glutes and of
course the combination because of the death of glutes quads obviously
hamstrings are working a little bit particularly gonna meet your hamstrings
and of course those adapters relax for me okay let's show the the front
inversion of this as well so you pop over to this side in fact a silhouette
statistically one for the same side they gave it again I'm going to step out to
the right that is the same side isn't it that's right
slip it around thanks me there we go I'm trying not to be on time okay so again
step it out keep the back straight it is so much easier to push your butt back
when you're reaching forward with your hands there then it easy to take the
hands away you just target the same depth easily
can you so it really is all about just trying to get the depth in the movement
and those head upses if anything you'll feel a stretch on that leg that you're
leaving behind okay good good three times fifteen on each side with that one
as well you can do these as a service of exercise it's sitting here one set of
one on one set of the next one said the next one so the next and back to the
start and do two rounds or you can do all of what exercise it or the next
exercise or the next and the next it's entirely up to you that's your call
but the important thing is to remember to keep these times of excellence in
your training plan along side of mileage you're doing because these the exercises
will help stay injury-free run persistently ultimately smash your
running girls now if you're interested in learning a little bit more about
particularly learning how to engage those bullets those butt muscles as
you're running something else as well as always time to do this video right a
little bit here over Marcus's head which will take you through step-by-step
how to do that you found this useful he'll I got some don't get subscribe and
I'll see you in the next year so yeah see ya