What you’re targeting:
- Gluteal musculature
- Lumbopelvic core musculature
- Obliques
- Transversus and rectus abdominis
- Multifidi
- Foot and ankle stabilizers
What you need:
- Two weights: one for each hand
How to perform:
- Position:
- Begin by standing tall with your feet together and a weight in both of your hands
- Movement:
- Lift one knee upwards bringing your thigh parallel to the floor
- Hold this position for 2-3 seconds
- Step forwards and lift your opposite leg upwards bringing your thigh parallel to the floor
- Hold for 2-3 seconds
- Repeat as you walk forwards
- Tips:
- Athletes should focus on maintaining an upright torso and be able to keep their hips centered under their shoulders throughout the exercise
- The goal is to eliminate any side to side motion and to be able to stabilize throughout your legs and core musculature
What you should feel:
- Muscle work throughout your core and lower extremities
How many repetitions and how much weight?
- Athletes should aim to complete at least 50 feet of walking in a slow and controlled manner
- Select enough weight to challenge your stability and muscle strength. Decrease weight if you notice your trunk shifting significantly as you lift and lower your legs