Ever heard of ‘specificity training?’ This type of training postulates that movements and exercises 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, meaning it works one leg at a time, which spotlights and corrects any imbalances in the body.Β  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!

Single Leg Bicycle Kick Kneeling

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 then lengthen the right leg forward as far as the torso can remain stable (as above).

 

3. Exhale to extend at the hip, reaching a straight right leg back as far as the torso can remain stable (as above).

 

4. Repeat steps 2 and 3 for 8-10 repetitions on the right and then 8-10 repetitions on the left.

 

 

Tips:

 

1. For the most core activation, focus on keeping the shoulders and hips stacked. Think of your torso as laying between two panes of glass…don’t touch the glass!Β Stabilize the supporting shoulder to prevent sinking. The focus again is to maintain stability as the leg moves. You can monitor this by making sure the shoulders do not swing forward and back to compensate for the motion of the leg.

 

2. To modify, perform the bicycle motion with the upper leg while lying on your side instead of kneeling.