When we are at the mid-stance of the running gait cycle, the hip is flexed to the maximum. It is very common to see runners dropping their hip sideways at mid-stance (please recollect those race pics with a side tilt). Lack of hip abductor strength is often the cause for such a drop. Higher the drop means more work to be done to keep the hip stable, more time spent on the ground, and excessive angular force at the knee joint causing injuries such as Runners’ Knee.
Unilateral Walking Lunge (aka Suitcase Lunge) is the most effective way to improve Hip abductor’s strength, as it allows the use of external weight. Loading the hip abductors in the lunge position also simulates the similar forces experienced at mid-stance.
How to do it?
- Stand in a neutral position with legs hip-width apart.
- Hold the dumbbell or kettlebell with one hand (hence called unilateral) as shown in figure A. Adjust the weight as it suits you.
- Initiate a forward lunge position while holding the dumbbell or kettlebell as shown in figure B.
- Raise yourself up to come back to a standing position as shown in figure C.
- Continue to walk forward into a lunge position onto the other side again as shown in figure D.
- Repeat to exhaustion
- Switch the weight to the other side and repeat
When the weight is on one side of the body, the hip abductors on the other side have to work extra hard to prevent the collapse, thereby getting stronger. Start with a lower weight and increase the weight as you build strength.
When to do it?
Based on the hip drop that a runner has, this workout can be included as part of a regular strength training regime or can be done occasionally to reinforce the strength.
https://www.youtube.com/watch?v=yggm0mos_ys (Courtesy: Chad Kackert)
