By Elizabeth Towe
Objective:
This is a great strength exercise for hip stability in the frontal plane (lateral movement), which provides stability so the body can move forward efficiently. The benefit of this exercise is that it is accessible anywhere for a great strengthening workout.
Exercise:
You will need something to put one foot on so that you can slide easily over the floor with dynamic leg. If you are on hard wood floors a washcloth will work. If you are on carpet, I recommend the inexpensive foam and plastic discs you can move furniture on (furniture sliders).
Begin in standing position, core gently braced, spine is long to optimize posture and hands on hips.
With one foot on disc or washcloth and the other foot on the floor, begin a single leg squat with the foot on the floor. Keep the opposite (sliding) leg straight and simultaneously abduct that leg out to the side of the body.
Keep the weight over the squatting leg, leading the squat with the bottom of the pelvis. Slide the opposite leg out only as far as you can without shifting the pelvis or torso.
Bring the sliding leg back towards the midline as you come out of the squat and back to a standing position.
Repeat this 10-15x for 2-3 sets on each side.
Be sure to keep the knee on the squatting leg in line between the hip and ankle—don’t let it wobble left & right.
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Elizabeth Towe is a runner and a cyclist and the owner of Balanced Movement Studio in Carrboro. She graduated from East Carolina with a degree in exercise and sports science and has been personal training for over 20 years. Her ultimate goal for all of her clients is to help them realize and achieve the optimal quality in their life—and to remember to have fun doing it.
