While you might be inclined to think that we use our feet primarily for running, this activity also concerns the hips – a stable and flexible hip extension should match the strength of the knees and ankles to enable the key muscles to function properly.
To improve your running performance, check out these exercises that will help to keep your hips strong!
Good hip mobility will reduce stiffness and pain in your lower back, hips and knees. To help improve your hip mobility, start with hip rotations. Place your hands next to your right foot on the floor. Extend your right leg backwards until you can feel a stretch in the front thigh of your back leg or the inner thigh of your front leg, then proceed with the rotations – rotate your hips clockwise and anticlockwise.
As an alternate exercise, you can also do left and right pelvis rotations, with your arms at chest level following your hip direction. Don’t over stretch and make quick movements. Take it in slowly.
Perhaps more suitable for women, this exercise will keep your hips flexible while reducing the risk of pain in your lower back and hips. Sit on the floor with your front leg at 90 degrees in front of you while your lower leg is parallel to your hips. Bend your back knee to form a 90-degree angle while keeping your thigh parallel to your front lower leg as it is pointing backwards. Lean forward from your hips to elevate the stretch.
Hip Flexion and Hold
Using your hip flexors, this exercise focuses on balance, core stability and muscle strength. When you start to get tired, good hips will provide more endurance and stability. Start this exercise by tying a resistance band around a secure object, then stand on your left leg and place your right leg in the resistance band loop. Lift your right leg up in a 90-degree angle. Try to hold the position for about three seconds before lowering your leg with control. Do this on the other side after one set.
More than being a dynamic movement useful for sports, multidirectional lunges help develop strength and flexibility in the legs. Start by standing with your legs shoulder width apart. When you lunge one leg straight, the stepping leg should bend while the foot is facing forward. Transfer your weight on the knee of the stepping leg and bend until your thigh is parallel with the floor. Push off with the stepping leg to get back to the start position. Repeat the movements while lunging backwards, forwards and to the sides.
Kettlebell/Dumbbell Swing and Step
This exercise requires minimal equipment, so you should select a kettlebell or dumbbell of an appropriate weight. This exercise will test your posterior and it will confirm the endurance of your muscles.
For the swing, place the kettlebell on the floor an arm’s length in front. Grab the kettlebell, drop your hips and allow the equipment to swing just between your legs. As the swinging reaches chest level, start to do alternate steps forwards and backwards. These steps should take place before the kettlebell swings back.
Kettlebell/Dumbbell Snatch and Step
Take the kettlebell or dumbbell with one hand. In a half squat stance, drop your hips and push the weight overhead as you go upward. Add alternating forward steps when the weight is about to return toward your hips.
Gaining and maintaining a well-functioning hip action is the key to many exercises. When combined with minimal equipment, you can achieve proper acceleration in your performance. As these exercises are simple, they can be performed in any setting, so they are also convenient. For a workout supplement that will elevate your reach for success, buy steroids online in the UK from Steroid Central UK!