This challenging exercise works on glute strength in multiple planes, one legged balance, and body awareness at the same time. Here I am demonstrating only sagital plane motion (pure front and back), but this can be done with the toe touching in different directions. For example, straight back, back at a 45 degree angle, and straight to the side. This is fairly advanced and must be done with proper form to achieve the desired results. When performing this exercise, there should be very little knee bend, and you should feel it primarily in the upper outer portion of your glutes. A less challenging yet still effective exercise is the "Clam", which will be featured on our next post!
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2 comments:
Ok, I have to say, definitely my favorite exercise. I just finished my sets and I am definitely feeling the burn! A question around form, I definitely feel it in the glutes, but I am also feeling it in the quads? Is this normal, or an indication of improper form?
Great to hear! It's normal to have some burn in other muscles of the leg. However, you should feel it primarily in the glutes. If burn in the legs is on par with the glutes, try this: assume the starting position w/ the lower body and have the hands together with the arms straight. As you bring the other leg back, rotate your entire trunk (with the head, as well) towards the side of the stance leg until you're close to either the 3:00 or 9:00 position. Then return. Trunk roation and leg motion should happen simultaneously.
-Dr. Iodice
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