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Single Leg Bicycle Kneeling Start

Pilates for Runners Workout

Ever heard of 'specificity training?' This type of training postulates that training should as closely resemble the sport or skill as possible. This exercise does just that - it mimics the motion of the legs during running while encouraging stability in the core. It is an excellent exercise for runners with hip issues, sciatica problems, tight hip flexors and weak glutes. It's a unilateral exercise, which means it works one leg at a time, which spotlights and corrects any imbalances in the body. Unilateral exercises force each individual side to do 100% of the work, not allowing the dominant, or stronger, side the opportunity to take over. Remember: you are only as strong as your weakest link! 

  1. Begin kneeling. Lean to the left and place the left hand on the floor directly under your shoulder and in line with your knee. Extend the right leg at hip height with the foot flexed and place your right hand on your hip. 

  2. Inhale to bend the right knee, flex the hip, and lengthen the right leg forward as far as the torso can remain stable.

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