In any training plan, you want to increase strength and improve instability before you add volume (number of miles). The goal of this exercise, another variation of a lunge, is to improve your ability to rotate the torso, shoulders and arms while holding stability on one leg. Having adequate rotation in the upper torso is critical for maintaining a stable body in running. Insufficient rotation or inability to balance while rotating requires extra work that diminishes gait efficiency. This exercise tests and improves your efficiency.
- Start in a single leg stance, with knee lifted just below the hip, holding a medicine ball or dumbbell in front of the chest; shoulders are relaxed.
- Rotate the shoulders, spine and ribs towards the lifted knee; let your gaze follow the medicine ball.
- With the lifted leg, begin to step back into a lunge, simultaneously rotating the torso to the other side. Keep the spine long and bend slightly forward at the hip joint. Let your gaze continue to follow the medicine ball.
- Bring the back leg back up to a knee in front while simultaneously rotating the torso towards the lifted knee.
- Repeat this movement on the same leg 10-15x, and then switch to the other side. Perform 2-3 sets on each leg.
For an increased challenge, increase the weight of the medicine ball or dumbbell.
Categories: Core Corner