core corner Archives - Balanced Movement Studio

Tag Archives: core corner

Heisman Lunge

By Elizabeth Towe In trail running, hip and core stability rule! Whether it is a smooth fire road or technical single-track trail, you need to be able to transfer weight quickly from one leg to the other and hold your body stable. To achieve this stability, the arms and shoulders must remain parallel with the pelvis while the legs […]

Core Corner – Squat with One Leg Running

This exercise builds leg strength, stability of the pelvis and torso, and smooth control of your leg swinging forward in gait. There is a natural tendency to rush through the difficult spots in a movement. Working slowly and deliberately with this movement can help you identify and improve on your challenges to efficient running form. […]

Core Corner – Down Dog Push Up

Hamstrings, calves and hips can become chronically tight from endurance sports. Excessive tightness can then create pulling on the pelvis that robs power and results in spine, hip, and hamstring pain. This month’s core corner gives you dynamic mobilization for these structures. It also builds core and shoulder strength while allowing you to notice and gain control of your pelvis and core when the legs are active.

CORE CORNER – Lateral Hops

By Elizabeth Towe Have you been trail running lately? Trail running is a nice change from the regular routine of road running giving your body a chance for different input. The uneven surface uses different muscles and requires more joint stability.  Lateral hops are meant to improve your stability, particularly for trail running. In this […]

Core Corner – Split Squat (with Rear Foot Elevated)

Running requires strength and stability on one leg to drive the body forward efficiently. The split squat is a great multi-joint (hip-knee-ankle) exercise that really brings the hip joint to the forefront as the power mover that drives us forward in walking and running. In reference to improving triathlon performance, particularly accessing running power through T2 (transition from bike […]

Core Corner – Squat to Overhead Press on One Leg

I often have people ask for exercises that give “more bang for their buck” — exercises that challenge the most important muscles, most effectively, in the least amount of time. In these cases we turn to multi-joint exercises to challenge core and hip stability and use as many muscles possible through the entire range of […]