Core Corner Archives - Page 2 of 5 - Balanced Movement Studio

Core Corner


The Core Corner is a regular monthly feature in Endurance Magazine that Balanced Movement Studio has provided since the early days of Endurance’s publication. This page will be updated monthly with a new Core exercise. The exercises are targeted to endurance athletes, but applicable to everyone.

Integrating focused and functionally relevant core work into your workouts is critical for performance and injury management. Since endurance sports are repetitive in nature, having variability that challenges you in new ways is beneficial. Your activity is repetitive, your core routine should not be.

We are glad to be a resource for the readership of Endurance and a reference for the great group of folks that publish it. We hope that the Core Corner becomes a great reference tool for you as well.

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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 […]

Core Corner – Two By Four Hamstring Stretch

Are your hamstrings tight? Most people can answer a definitive yes or no right away. If you are not sure, but you have reoccurring pain or tightness (even low level) in your back, hip, knee or lower leg it could be directly related to tight hamstrings; especially if you spend extended periods of time sitting on a daily basis.

Core Corner – Alternating Forward Hop

Where is the spring in your running gait? This exercise will help build a soft landing and springy forward push in running. To do this we use forward hopping while alternating legs. The key point is to find a soft and balanced landing of your foot under your body that easily creates a quick forward […]