Once you’ve mastered the the “level 2” glute activation theraband exercises from my previous blog entry, you can advance to a plethora of single-leg hip stability theraband drills which also engage the core musculature.
These drills are definitely a must for runners and athletes that jump and land on one leg (ie. basketball, figure skating, etc.).
1) Single Leg Stance with Hip Abduction (try 2 sets x 10-12 repetitions)
*make sure to keep hips level
2) Single Leg Stance with Hip Extensions (try 2 sets x 10-12 repetitions)
*keep back straight
3) Standing Fire Hydrants with Hip Hinge (try 2 sets x 10-12 repetitions)
*make sure to hinge through the hips and keep the spine neutral
4) Standing Fire Hydrants with Trunk Rotation (try 2 sets x 10-12 repetitions)
*adding more of a core control component into a hip stability exercise. A medicine ball can be added to progress this exercise
To make these single leg hip stability drills more challenging, you can try standing on an unstable surface to challenge your proprioception (ie. improving the sense/perception of your limb position in space)
If you have any questions or concerns, do not hesitate to come in for a consultation to speak with our excellent practitioners at Lawrence Park Health.
In my next blog post, I will cover lunge variations!