STRENGTH TRAINING FOR TRAIL RUNNERS #3 HIP LIFT Trains the - TopicsExpress

STRENGTH TRAINING FOR TRAIL RUNNERS #3 HIP LIFT Trains the deep abs to stabilize the lower spine and pelvis while the glutes and hamstrings generate backward thrust Lie face up with your legs sharply bent. Place one foot flat on the floor and draw the other leg up against your torso, holding it in place with pressure from your hands. Now contract the hamstrings and glutes of the grounded leg to lift your butt off the floor two or three inches. Keep your deep abs contracted and your pelvic neutral. Hold this position for five seconds and relax. Repeat five times and then switch legs. Progress by holding the contractions longer and/or by adding repetitions.

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