These are a standing version of the Lying Hip Abductions (aka Side/Lying Leg Raises or "Jane Fondas"). The standing version engages more core muscles as you balance on one leg. Stand on one foot. Maintain tall and straight body position. Squeeze medial glute (side of hip) to abduct (move away from body) as far as you can. Return leg to midline in a controlled manner. … [Read more...]

Raise up with both legs and down with one leg. Stage 1: body weight to flat Stage 2: body weight to drop (done on stair or slant board) Stage 3: progressively add weight in a backpack up to 45-55 pounds » More on functional strength … [Read more...]

Stand so that you face a wall two feet away. Keep your entire foot on the ground and allow your body to roll forward at the ankle so that you “fall” into the wall. (Use your hands to stop your chest from hitting the wall.) The goal is to avoid the tendency to push off at the ankle (as you “fall” into the wall). You want to replicate this motion while running. When running, … [Read more...]

Start by lying on the floor in the prone position (face down). Pull your elbows into the rib cage and lift upper body off the ground, leading with the chest. Squeeze the shoulder blades. Return upper body to the ground. Repeat for a designated time (e.g. 20-30 seconds) or number of reps (e.g. 8-12). » More on functional strength … [Read more...]

Lie on back with knees bent. Lift one leg up or place across opposite knee. Squeeze glute and raise up into a bridge. Return to ground in controlled manner. Note: the primary muscle working should be the glute (butt), not the quads (front of leg) or lower back. Be sure to initiate the movement by squeezing the glute. Perform 1-5 sets of 8-12 reps per leg. Or, … [Read more...]

Squeeze glutes (butt) and raise up into a bridge. Return to ground in controlled manner. Note: the primary muscle working should be the glutes (butt), not the quads (front of leg) or lower back. Be sure to initiate the movement by squeezing the glutes. Perform 1-5 sets of 8-12 reps per leg. Or, perform 1-5 sets of 20-40 second intervals (doing as many reps as possible … [Read more...]

Start in the prone position (lying face down). Lift your left arm/right leg off the ground. As you place your lef arm/right leg back on the ground, raise your right arm/left leg off the ground. Alternate this motion for time (e.g. 20-30 seconds) or for a designated number of reps (e.g. 10-20). » More on functional strength … [Read more...]

Lie on side. Stack top foot over bottom foot. Dorsiflex (bring toes to knee) and slightly pigeon toe top foot (this is the position to keep your foot in for the raises). Squeeze medial glute (side of hip) to raise leg as high as you can. Lower leg back down in a controlled manner. Repeat. Perform 1-5 sets of 8-12 reps per leg. Or, perform 1-5 sets of 20-40 second … [Read more...]

Doing this in front of a mirror is helpful to monitor form. Start with a firm foundation on one leg (weight evenly distributed over forefoot and rearfoot). Lift other leg up. Pushing the hips backward (hinging from the hips), bend slight at the knee to go into a squat. Go as far as you can without breaking form. Proper form means you move straight down and up (as in a … [Read more...]

Start with feet shoulder width apart. Put your shoulder blades “in your back pockets” so you are standing tall. Keeping your back flat, push your hips backwards as you bend slightly at the knees. Here, you are “hinging” from the hips as you go into a squat. Keep your weight over your heels. As you squat (again, keeping the back flat and hinging from the hips), raise … [Read more...]