All products featured on Self are independently selected by our editors.
However, we may receive compensation from retailers and/or from purchases of products through these links.
The sport of running is more popular than ever.
“Stability needs to be built from the bottom up,” says Dicharry.
“Changing your muscle memory is all about making the muscles smarter.”
Improve your lateral hip stability from the muscles in the back of the hip, not the front.
This exercise is frequently done wrong, making the benefits dissolve away.
To ensure you get the most out of it, setup is critical.
Begin by lying on your side with your torso and pelvis both perpendicular to the ground.
Next, straighten the spine.
When lying on our side, many of us slump into the floor.
Slightly lift the belly up off the floor to create a stable core position.
Now that you have established proper alignment, it’s time to fire the glute medius.
Squeeze your glutes tight like you have a quarter stuck between your butt cheeks.
Lower the knee down keeping the glute contracted the entire time.
Complete 100 reps daily.
Do this several times a day until easily mastered.
Do this daily for 3 to 4 minutes per foot until it is easy.
Take the emphasis off of your quads and shift it to your glutes.
Stand facing a chair.
The front of your knees should actually be touching the chair (top).
It’s OK to lean the trunk forward here when starting.
Do 3 sets of 10 reps.
Read for Runners.
Get SELF on youriPadandKindle Fire!
