Garrett McLaughlin, MS, ATC, CSCS, ART

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How to Progress the Side Plank for Better Core & Hip Strength

September 9, 2019 · by Garrett McLaughlin

| Article written on September 9th, 2019 at 11:35am | Follow Garrett on Facebook and Instagram |

When we look more closely at running, walking, and most daily activities, the core and hip musculature are very important to provide support to the spine, pelvis, and surrounding areas. One exercise in particular that might be the most impactful is the side plank. And, for good reason!

The side plank challenges the larger muscles surrounding the lateral core, as well as the smaller stabilizers at the spine to maintain a rigid, sidelying position. To execute this position with proper form, many of the joints from head to toe have to work together in a coordinated fashion. Not to mention, they must also possess the strength, stability, and endurance, to do so for an extended period of time.

One problem I typically see is that people are stopping at traditional side planks rather than continuing to progress this exercise. Now, don’t get me wrong, this is a fantastic exercise as I stated above. But, once you master the side plank and work on building endurance by holding for 60-seconds or more, you are in a great position to layer some more challenging exercises on top of it. In fact, you will quickly realize that the side plank is just the starting point!

If you are someone who has mastered the side plank and need more of a challenge, I welcome you to try several of the single leg variations. Due to the sidelying nature of the side plank, it’s very easy to incorporate different variations which add additional focus on the hip abductors.

The hip abductors are a super important group of muscles which provide stability and support to the hip and pelvis. In fact, when it comes to running or walking, these muscles are responsible for maintaining proper alignment of the lower limb, shock absorption, and propulsion throughout the gait cycle. Therefore, progressing the side plank a step further to target this area would be in your best interest.

Before I outline this effective side plank progression, let’s perform a simple (yet hard!) self-assessment! The single leg side plank isometric hold can serve as a valuable test to determine strength and endurance at the core and hip abductors. The goal is to be able to maintain a minimum of 20-seconds per side.

Now, that is the bare minimum in my opinion. That is why I want you to perform this exercise to failure and determine overall strength/endurance, as well as if you have an imbalance from side-to-side. If you are unable to hold for 20-seconds per side or uncover there is a weakness on one side, the side plank progression I will teach you later in this article will become even more important.

Self-Assessment: Single Leg Side Plank Isometric Hold

Goal: Minimum of 20-seconds on each side and symmetrical

Now that you understand the importance of progressing the side plank, let’s dig into the progression! We will start from square one and then increase the difficulty with a total of 5 different side plank variations…

Modified Side Plank

The modified side plank is the most basic starting point in this progression. Basically, the knee bent position helps shorten the lever to help you execute it with good form and confidence. If the full side plank is challenging, this is where you should focus your attention until you are able to perform 2-3 sets of 30-60 second holds.

Side Plank

The side plank is always the first choice for most people and often the last. But, as you’ll see there are progressions and regressions to really make sure this movement is performed in a proficient way and then progressed to see more benefit.

The traditional side plank is a classic when it comes to building strength and stability. Truthfully, it’s a full body exercise. Stabilization and proper positioning needs to happen from the head/neck, shoulder, spine, all the way down to the ankle and foot. So many things have to go right to execute this movement properly. But when they do the reward is huge! Perform the side plank for 2-3 sets of 30-60 second holds.

Modified Lateral Elbow Stabilization

What’s important to realize when looking at this progression is that we are moving back to the modified position. Now, that you are ready to move on from the side plank, it’s necessary to really put yourself in the best position possible when challenging the hip abductors to maintain an upright position.

By shortening the lever, you are allowing yourself to be more aware of how the hip is required to provide support in abduction without overloading this area. This is important to learn now before more challenging variations are performed in the next two progressions. Perform the modified lateral elbow stabilization for 2-3 sets of 10-20 repetitions.

Lateral Elbow Stabilization

With the modified position mastered, let’s kick it up a notch with the lateral elbow stabilization. This side plank variation requires an isometric side plank hold, while raising and lowering the top leg. Why I love this exercise is because it really challenges the core and hip abductors to work together in order to sustain the position. Therefore, it often highlights if we have a weak link at one of those two areas.

Even though you have mastered the modified lateral elbow stabilization, this step in the progression is, hands down, the most challenging. Instead of having two legs to hold the side plank, we are switching to a single leg which has to do twice the work. This proves to be challenging for many and that is why you might have to work at this exercise for several months before becoming proficient. Perform the lateral elbow stabilization for 2-3 sets of 10-20 repetitions.

Side Plank with Top Leg Marching

The final step in this side plank progression is the side plank with top leg marching. Instead of abducting the top leg, as in the lateral elbow stabilization variations, this exercise utilizes a marching motion. Since the march is in another plane of motion, it provides a different set of forces for you to resist against while holding the single leg side plank.

Although not completely different than the previous variation, this exercise requires the bottom hip to stabilize in abduction and extension, while the top leg moves in the sagittal plane. This action has significant carryover to walking and running and is therefore important for endurance athletes. Perform the side plank with top leg marching for 2-3 sets of 10-20 repetitions.

There you have it! Those are 5 side plank variations for you to continue progressing and, ultimately, achieving great results. Remember, don’t stop at traditional side planks but continue to challenge yourself with the single leg variations. Although this progression looks pretty straightforward, I would expect it to take most people 6+ months to progress through with proper form and proficiency. So be patient and stay the course!

If you are looking for an individualized strength training program to fit your needs, please contact me and let me know how I can help. I have a range of options from remote coaching to in-person training and would love to help customize something to create you lasting results. Click here to connect with me directly.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

4 Soleus Strengthening Exercises for Runners to Build Bulletproof Calves

August 27, 2019 · by Garrett McLaughlin

| Article written on August 27th, 2019 at 06:22pm | Follow Garrett on Facebook and Instagram |

If you look at the anatomy of the calf, you’ll easily notice there are two muscles. The outermost muscle is called the gastrocnemius. And, the deeper muscle is called the soleus. Both of these fuse into the achilles tendon and attach at the heel. But, they function in a slightly different way…

Yes, these muscles comprise the calf complex but there is an anatomical difference that we need to consider. It’s that the gastrocnemius muscle crosses the knee joint, while the soleus muscle does not. Anatomy and location dictate function and this means they need to be targeted in different ways when looking to improve flexibility and/or build strength.

—> Click here to read a popular article called, “Calf Flexibility: Differentiating Between the Gastrocnemius and Soleus Muscle.”

When considering the joint actions that these muscles create, the gastrocnemius plantarflexes the ankle AND flexes the knee, while the soleus muscle primarily plantarflexes the ankle since it only crosses one joint. Therefore, the gastrocnemius is more dominant during knee extended, plantarflexion. And, the soleus is more dominant during knee flexed, plantarflexion.

Now that we understand the difference between these muscles from an anatomical standpoint, we must also discuss why this matters for runners. While running, the knee never completely extends. Values range on the normal amount of knee motion since it depends on the individual runner. But, we typically see approximately 15-degrees of knee flexion throughout midstance. Because the knee never extends and remains in some degree of flexion during initial contact, midstance, and toe off, the soleus becomes the more prominent player in the calf complex.

By no means are traditional calf raises wrong! We must also address the calf/ankle with exercises where the knee is flexed. Ultimately, this will provide the most carryover to running.

Below, let me share with you a simple soleus strengthening progression to build bulletproof calves and improve running performance…

Soleus Wall Sit

The soleus wall sit is an exercise I picked up from Chris Johnson in 2018 at one his running seminars. I immediately liked this exercise because it allowed easy loading of the soleus in a wall sit position. There’s no better way to kill two birds with one stone. Plus, the depth you sit in the wall sit will dictate the amount of load so it is easily modified depending on the person. When completing this exercise, perform for 3 sets of 30-60sec and add additional resistance as needed.

Tip Toe Walking

Tip toe walking is another exercise taught at the same seminar. Similar to the soleus wall sit, this is an isometric exercise where we are targeting strength/endurance without creating any motion at the ankle joint. But, the walking nature allows a greater degree of challenge while absorbing force on each foot strike. When completing this exercise, perform 3 sets of 10-15 feet and add additional resistance as needed.

Bent Knee Calf Raise

The next exercise to target the soleus is the bent knee calf raise. This is very similar to traditional calf raises but while maintaining a degree of knee flexion. Now that we are moving through the range of motion, it’s important to reinforce a full range of ankle plantarflexion. When completing this exercise, perform 3 sets of 10 repetitions and add additional resistance as needed.

Bent Knee Calf Raise on the Leg Press

The final exercise in this series is designed for a greater degree of loading. You can certainly load more with dumbbells or barbells, but I often like to take balance and stability out of the equation to focus on one variable. When completing this exercise, perform 3 sets of 10 repetitions and add additional resistance as needed.

I hope you enjoyed these soleus strengthening recommendations. They have been very impactful for my clients to increase calf strength, improve running performance, and reduce the likelihood of plantar fasciitis, achilles tendinopathy, and other lower leg injuries. If you need help getting on a functional training or rehabilitation program to become a better runner, click here to learn more about the Healthy Running Program.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

4 of the Best Exercises to Perform with a Mini-Band

August 22, 2019 · by Garrett McLaughlin

| Article written on August 22nd, 2019 at 10:05am | Follow Garrett on Facebook and Instagram |

Over the years, I have grown more fond of the mini-band. This small and affordable theraband loop can provide tremendous value in your exercise program.

Now, with that being said, by no means do I think you’ll get super strong by using the mini-band. However, when it comes to simple preparation exercises, and those that target neuromuscular activation, stability, and low-level strength, it can serve it’s purpose.

The biggest problem I see with the mini-band is not the band itself, but the exercises people typically perform with it. For one, you have lateral band walks. Don’t get me wrong, this is a fantastic hip strengthening exercise which everyone can benefit from. But, I’d like to see people challenge their hips more with loaded movements and instead incorporate some other mini-band variations into the mix.

Where I see the mini-band being the most applicable is before a lower body training day at the gym, in addition to one’s dynamic warm-up before running, or to target an underlying weakness or muscular imbalance. Not only can you target any and all muscles surrounding the hips, but there are a variety of single leg variations to improve balance and stability, as well. For the cheap price tag, the mini-band is a no brainer!

In this article, let me walk you through (4) of the best exercises to perform with a mini-band. They include:

Hip bridge with band resisted marching
Hip-biased static squat hold
Single leg stance with hip abduction
Lateral toe taps

The hip bridge with band resisted marching targets a key muscle group which is often overlooked… the hip flexors. Now, because this exercise is performed while holding a hip bridge, it requires gluteal strength and endurance while the contralateral hip is strengthened in flexion.

Does this muscle activity look familiar? Yes, it’s what happens during walking, running, and many everyday movements. Therefore, the hip bridge with band resisted marching is a challenging, yet valuable, exercise for you perform regularly with the mini-band.

The hip-biased static squat hold is very similar to the lateral band walks but performed isometrically. What I’ve seen over the years is that this exercise can be helpful for those people experiencing any type of gluteal weakness, inhibition, or hip/single leg instability.

By holding this movement for 30-60 seconds, the hip-biased static squat hold is a simple way to improve neuromuscular activation and engagement from the gluteals. Therefore, it’s usually advantageous as an entry-level exercise before moving on to more challenging single leg variations or a lower body lifting routine.

Single leg stance with hip abduction has become a favorite of mine over the last few years. With these single leg variations you can easily improve gluteal activation, single leg balance, and stability. In my opinion, this is where the mini-band adds even more value. Too often are people performing only bilateral exercises while neglecting these super impactful single leg variations.

When performing the single leg stance with hip abduction, it’s important to choose a mini-band of appropriate difficulty. The main goal is to maintain levelness at the pelvis and good alignment of the stance leg. Therefore, adding more tension for the sake of it will not provide a desirable outcome.

Lateral toe taps is a smart next step from the single leg abduction exercise mentioned previously. In this variation, slight flexion at the hips and knees simulate the position endured while running and in most athletic positions. That’s why I program this exercise regularly for runners and those with poor single leg stability.

While maintaining a small degree of flexion in the lower extremity joints, the angle of pull from the band creates more activity at the gluteals and lateral hip musculature. The main goal of the stance leg is to prevent loss of alignment. This is required as the moving leg increases tension on the band and attempts to pull the knee medially. Resisting the medial pull of the band will increase gluteal activation and set the stage for better stability during other single leg tasks.

Have you tried any of these mini-band exercises before? If not, I highly recommend adding them to your routine in order to prepare for strength training and/or running. They are very easy to progress as you can use a heavier mini-band or increase time/repetitions.

If you have any questions about the mini-band exercises outlined in this article, please feel free to contact me so we can talk more. They are very helpful, and therefore, I want to make sure you performing them properly to see success.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

How Much Flexibility Do You Actually Need to be a Successful Runner?

August 9, 2019 · by Garrett McLaughlin

| Article written on August 9th, 2019 at 12:11pm | Follow Garrett on Facebook and Instagram |

The topic of range of motion and flexibility has always been perceived as important for runners looking to reduce their likelihood of injury and improve performance. This is commonly addressed with yoga, static stretching, and other strategies to increase overall range of motion. But, does the sport of running require above average range of motion for this mindset to be warranted? This article will attempt to explain that!

Over the years, I have evaluated hundreds of runners who were either healthy and looking to improve performance, or injured and actively rehabilitating an injury. What’s common between them is most have this perception that increasing range of motion will get them to their end goal faster. This might be the case in activities which require large ranges of motion, such as: yoga, gymnastics, dance, etc., however, it is not such a priority in the world of long distance running.

First and foremost, for the sake of this article it’s important to understand the difference between range of motion and flexibility:

Range of motion: A measurement of motion around a specific joint or body part.

Flexibility: A measurement that describes the range of motion at a joint determined by the length of a given muscle, or muscles.

Oftentimes, these terms are used interchangeably despite being different. Because it’s easier to talk about range of motion without going deeper into a joint’s muscular contribution, this will be our focus.

In the following sections, I will touch on the joint range of motion required at the lower extremity (hip, knee, and ankle) throughout different phases of the running cycle. This will provide you with a better understanding of how much motion is needed to simply run in some capacity. To keep things simple, this article will not discuss running speed, uphill vs. downhill running, or foot strike pattern.

Range of Motion Requirements at the Hip Joint

The hip joint, despite being very popular in the stretching and yoga world, only goes through a small amount of it’s large range of motion while running. This includes approximately 60 degrees of total motion which is far less than people realize. At initial contact, the hip is in 50 degrees of flexion and it extends to -10 degrees of extension during push-off. Hip extension is the joint motion which becomes a priority during running due to occasional tightness in the hip flexors which can limit range of motion.

Range of Motion Requirements at the Knee Joint

The knee joint has a greater range of motion than the hip when analyzing joint kinematics. And, most of it occurs in a non-weight bearing fashion in the swing leg. During initial contact, the knee is at approximately 40 degrees of flexion. When the body travels over the foot during midstance, the knee begins to extend, and is at 15 degrees of flexion. This slightly flexed knee remains after push-off until early swing phase when it increases to 100 degrees of flexion and moves forward to prepare for the next foot strike.

Range of Motion Requirements at the Ankle Joint

During initial contact, the ankle is at approximately 10 degrees of dorsiflexion. But, as you enter midstance and the loading response phase, the ankle requires approximately 25 degrees of dorsiflexion. From here, and as the body moves over the foot to prepare for push-off, the ankle moves into 25 degrees of plantar flexion. The ankle joint is one area which can sometimes inhibit normal running mechanics when range of motion is limited in dorsiflexion.

In the end, besides ankle dorsiflexion and hip extension there isn’t a big demand on lower extremity range of motion while running as you can see from graphs above. So, why are runners spending so much time stretching in hopes of better running performance? If more range of motion isn’t required to successfully carry out this activity, it should be foregone for other strategies that increase strength, endurance, and stability.

With that being said, if you lack the range of motion mentioned above then by all means work to achieve the minimum requirement for that activity. If not, and you constantly feel tight, start to think of other reasons why that might be the case.

The feeling of tightness is quite subjective and could be anything from poor endurance, lack of recovery, muscular imbalance, or faulty mechanics. I often find that these areas are more commonly the issue than limited range of motion and thus require a more detailed look by a trained healthcare provider.

If you have any questions about this topic and want to talk more specifically about your situation, please don’t hesitate to reach out. The articles I used for reference were: A public dataset of running biomechanics and the effects of running speed on lower extremity kinematics and kinetics and The biomechanics of running. Thanks for reading!

By: Garrett McLaughlin, MS, ATC, CSCS, ART

Advanced Movement Strategies to Maximize Your Running

July 24, 2019 · by Garrett McLaughlin

| Article written on July 24th, 2019 at 10:26am | Follow Garrett on Facebook and Instagram |

Kudos! You’ve been incorporating strength training for more than 2-years now and you need more advanced strategies to really take your running to the next level.

If you are looking to really fine tune your strength training program to improve performance, increase elasticity and running speed, and reduce the likelihood of injury, then this article is for you. I do not recommend many of these strategies if you have limited strength training experience (less than 2-years) as you first need to understand technique/form on the basic lifts, how a periodized strength training program can fit alongside your running plan, and how to adequately recover to make sure your running doesn’t suffer. Then, and only then, would I recommend adding these advanced strategies into your program.

In today’s article, I want to cover various advanced strategies that can take your running to the next level. They include:

Plyometrics
Power training
Heavy strength training
Post-activation potentiation

Let’s begin…

Plyometrics

Plyometrics is a movement-based strategy that incorporates jumping and landing to increase the shock absorption and energy transfer capabilities of the musculotendinous unit. Plain and simple, how efficiently can your body store and release energy to increase quickness and reduce the energy requirement during a specific task.

If we think about how this relates to running, it is very important. Running is a very plyometric-like activity. That’s because it requires these alternating bounds, float phases, quick ground contacts, and cyclical repetitions for miles and miles.

If we are able to improve the lower extremity’s ability to absorb and create energy, this means the body does not need to work as hard to create that energy itself and can do so in a more effortless and explosive manner. This improvement would ultimately lead to better running economy and less energy wasted, therefore improving your running performance and speed.

Like anything else, plyometrics is a skill which needs to be taught in a sequential fashion. My recommendation is that you first learn how to properly jump and land with emphasis on a quick push-off and soft-landing.

Three exercises which make this a priority are the vertical jump & stick, bound, and single leg jump & stick (shown below)…

If you have not been incorporating any movements which require a push-off and landing within your strength training program, adding these landing-based plyometrics alone will provide much benefit. Start with 2-4 sets of 3-5 repetitions and take ample rest in between sets. When you increase the speed and explosiveness of a movement, rest time needs to increase to allow for full neural and muscular recovery.

The next step is ultimately to improve the storage and release of energy in the musculotendinous unit. This requires multiple jumps being completed very rapidly in succession.

Three of my favorite plyometric drills are ankles hops, squat jumps, and repetitive single leg jumps (shown below)…

What is important to realize when it comes to plyometrics for runners is the limited range of motion required throughout the running cycle. Therefore, when performing these plyometric drills, you do not need to lower all the way into the bottom of the position. Instead, quickly lower to absorb force and then get into the air rapidly. It’s this quick transition from the landing to the jump which will ultimately create the best results.

Once again, anytime you are incorporating plyometrics rest and recovery is very important. Start by completing 2-3 sets of 3-5 repetitions and allow adequate recovery between sets.

Power Training

Power training is a form of resistance training that focuses on quick and rapid muscular contractions. In contrast to strength training, the key difference is the force being exerted in the shortest time possible. Plyometrics can in fact be a subset of power training. But, for the purpose of this article, we will focus primarily on loaded movements with barbells or dumbbells.

Because running is an endurance activity, it’s hard to fathom the need for olympic weightlifting, weighted squat jumps, medicine ball throws, and other power-based exercises. But, if we review the demands of the sport, it’s easy to understand that running economy and speed greatly benefit from training explosively. Not to mention the resilience and tolerance to load it provides for bone and tendons when training this way.

There are endless options when recommending which exercises are the most impactful. I usually program power exercises based on the runner, their lifting experience, and any underlying limitations which would limit their effectiveness or increase the risk of injury.

Over the years, I have narrowed down this category to a few reliable movements which most runners can benefit from. They include the barbell squat jump, power shrug, hang high pull, and single arm dumbbell snatch. These exercises are very similar as they require moving a set resistance as quickly as possible using the lower extremity.

When programming these power exercises, it’s important to find a resistance that you are able to move rapidly from point A to point B. Increasing resistance too quickly will result in a slower movement that defeats the purpose of this style of training for runners. Incorporate 2-4 sets of 3-5 repetitions while prioritizing plenty of rest in between sets to fully recover.

Heavy Strength Training

Heavy strength training is likely the most similar to what you’ve been utilizing within your lifting program thus far, but not to the same degree. If you’ve already been incorporating strength training then you are most of the way there. Now, I’d like you to find a handful exercises that you can really load in terms of resistance.

Running is a bodyweight activity, I agree wholeheartedly. But, as you increase running speed and account for the amount of ground reaction forces encountered during foot strike, you’ll quickly realize the need to increase load within your strength training program.

Research tells us that the body has to withstand 2-6 times it’s bodyweight during each foot strike. That’s massive! And, if you are only lifting light weights in the 12-20 repetition range, what is preparing your bones, joints, and tissues to handle this amount of force?

Another reason heavy strength training is helpful for runners is by increasing speed. In order to be faster, we must teach the body how to recruit more muscle fibers. The more muscle fibers recruited, the greater degree of strength and power that can be expressed.

I always tell my runners… If you train slow, you will be slow. That’s why several of these strategies should be included in your strength training program to build resilience and speed. In addition to those running-related strategies such as track workouts, hill repeats, etc.

Of course, some exercises lend themselves more easily to being loaded in a simple and effective way. Although none are completely off the table. Several of my favorite heavy loaded strength exercises for runners are the trap bar deadlift, rack pull, and back squat.

Because increased loading is the goal, I often program bilateral exercises to accomplish this. But, that doesn’t mean you can’t load up split squats, rear foot elevated split squats, and single leg deadlifts. Truth is, most of my runners also perform heavy split stance and single leg exercises depending on where they are within their running plan.

When performing these heavy strength exercises, focus on 3-4 sets of 2-6 repetitions. This should be a high percentage of your one repetition maximum and therefore requires adequate rest in between sets for full recovery.

Post-Activation Potentiation

Post-activation potentiation (PAP) is a concept that aims to increase the force exerted due to a previous muscular contraction. For instance, PAP utilizes a heavy loaded strength movement followed by a plyometric movement. The thought is that this first movement makes the muscle fibers more sensitive to a contraction or there is greater excitation within the spinal cord which amplifies the subsequent plyometric movement.

Now, before we dig deeper, some of the research states that this type of training might be more beneficial in people with a greater composition of type II muscle fibers. So why am I sharing this when speaking to distance runners? Because it could have a positive impact on running speed and tendon storage/release. And, it has been something that I have experimented with on some of my running clients.

Two pairings of exercises to incorporate PAP are the trap bar deadlift with bounds and back squat with squat jumps. It’s important to use movements which are similar to target the same muscle fibers. The trap bar deadlift and bound are more of a hip dominant strategy, while the back squat and squat jump are knee dominant.

Paired with…

With more research needed on this area, I would recommend 2-4 sets of 4-6 repetitions. The goal is to keep your strength movement heavy enough while still maintaining the integrity of the plyometric. Therefore, like every other strategies in this article, adequate rest is necessary between sets. One article recommended up to 7-10 minutes between sets of moderate intensity lifting.

After reviewing these strategies and reflecting on your current strength training routine, it’s important to consider what small changes you can make to take things to the next level. As always, I highly recommend incorporating these new strategies during your off-season period. I understand that the “off-season” is relative for each runner. But, if you finished your goal race or don’t have anything scheduled for another 16-weeks, then you have the green light.

Thanks for taking the time to read this article. If you have questions about this topic or want to work more closely in-person or remotely in the Online Movement Coaching Program, click here to contact me.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

3 Drills to Improve Pelvic Control for Runners

July 9, 2019 · by Garrett McLaughlin

Article written on July 9th, 2019 at 11:06am | Follow Garrett on Facebook and Instagram |

Despite only being bodyweight and something we just did as kids when playing sports or getting in trouble around the neighborhood, running is a complex set of actions that requires stability, timing, and coordination. One area in particular that I have paid extra attention to over the years is the pelvis.

What we need to realize about running is the set of demands acting in multiple planes of motion. Even though the movement itself happens in the sagittal plane (forward), there are frontal (lateral) and transverse plane (rotational) stresses occurring simultaneously which the body needs to withstand in order to maintain an optimal position.

While looking more closely at the pelvis and the single leg demands of running, it’s obvious that this junction helps tie together the lower extremity and trunk. Poor positioning and control of the pelvis can limit performance and cause a myriad of issues both above and below this area. That’s why emphasizing proper positioning of the pelvis is of the utmost importance within your strength training and injury prevention routine. But, unfortunately, it’s something that’s easily overlooked for more range of motion or greater loading during specific exercises. This can be a detriment to your running.

The two positions at the pelvis which I observe closely when watching my running clients are an excessive anterior pelvic tilt and pelvic drop. Now, before we go any further please realize that these positions are needed and will happen during running. But, it’s important to resist the extreme that reduces efficiency of movement. Because running is a mid-range activity that requires stability around the pelvis and trunk, excess motion is undesirable.

Anterior Pelvic Tilt

First, let’s talk about anterior pelvic tilt… Like I mentioned above, this is a common motion at the pelvis which needs to happen for proper mechanics of the lower extremity, pelvis, and spine during gait. Specifically, the pelvis will tilt anteriorly to allow for a greater hip extension range during the late stance phase and push-off. However, teaching runners how to control against an excessive anterior tilt in a controlled environment within their strength training program will help promote core stability and a more aligned and rigid position on the road or trail.

The most beneficial exercise that helps tie together the spine and pelvis while resisting against motion at the extremities, just like while running, is the dead bug. The dead bug is classified as an anti-extension core stability exercise. When classifying this exercise in relation to the spine, that is exactly true. But as I noted above, hip/spine extension and anterior pelvic tilt go hand and hand. So by limiting spine extension, you are also teaching the pelvis how to resist an anterior tilting pelvis.

How to perform the dead bug:

Lay supine with your hands above the shoulders and your knees above your hips
Reinforce a position where you engage the abdominals and slightly pull the rib cage down
At the same time, move the opposite arm and leg away from each other in a controlled manner
Return back to the starting point and repeat on the other side
Repeat this for 2 to 3 sets of 8-12 repetitions per side while resisting any change in position around the pelvis and lumbar spine

Note: The emphasis of this exercise should be around maintaining stability at the pelvis and core while moving the extremities. Therefore, being thoughtful and always reseting when form is lost will be important.

Now, please understand that the dead bug is the best starting point to teach proper anti-extension core stability and resisting against the anterior pelvic tilt. But, it’s not the end-all-be-all. This is the foundation which should be applied to your other core stability exercises as well. These exercises can include front planks, side planks, bird dog, straight legs lowering, stability ball rollouts, etc.

Pelvic Drop: Part 1

The next position of the pelvis which we will cover is called the pelvic drop. A little bit different then the forward tilting motion of the anterior tilt, the pelvic drop is lack of control in the frontal plane.

To paint a clear picture… pelvic drop happens when you are standing on one leg as you are running, and the opposite side pelvis drops towards the ground. This is also referred to as a positive Trendelenburg sign (see picture below). Although the ‘opposite’ side drops, it’s actually a stability and neuromuscular issue on the stance leg. That’s because muscles surrounding the hip joint, pelvis, and spine need to fire in anticipation to and throughout single leg stance to maintain an optimal position. This drop is a sign of a poor feedforward and feedback mechanism that causes inefficient movement and increased injury risk in the surrounding area. Clinicians might also tell you that the hip abductors are weak.

Over the years, I have experimented with many exercises to figure out which allow people to appreciate this position the best. The hip hike and/or hip hike walking exercise is one that is simple to observe but challenging to execute. I usually try several different variations to see which one is the most easily achieved and then progress appropriately.

How to perform the hip hike:

This exercise can be done stationary, while standing on a weight plate or step, or while walking
Place your hands across the top crest of the pelvis on both sides
While isolating one leg as your standing leg, try to lift the opposite side pelvis so that it is level with or higher than your stance leg
When lifting the pelvis, do so without rotating the body or excessively laterally flexion the spine
Hold for 2-3 seconds and lower
Repeat for 8-12 repetitions and switch to the other side, or walk in an alternating fashion

Note: This should be a subtle motion when lifting the pelvis and more so to appreciate the position. Do not allow the body to alter it’s vertical position. This drill can easily be used as a neuromuscular prep before any single leg strength training or within your running dynamic warm-up.

Pelvic Drop: Part 2

Once proper control and positioning of the pelvis is appreciated with the hip hike, I like to take it a step further. This is where most people struggle when it comes to controlling the pelvis. It’s important to realize that running requires varying angles at the lower extremity joints and a significant force during initial contact. Therefore, the hip hike is a solid neuromuscular exercise to appreciate the position which then needs to be loaded further.

Since running requires control through a degree of hip flexion and extension, this needs to be simulated while emphasizing levelness at the pelvis. One exercise in particular that can be helpful is the slow eccentric step up. Now, before I explain the movement, it’s very important to realize that height of the step matters tremendously. Using a step that is 6-10 inches is all you want when re-training control of the pelvis. Anything higher and the added range of motion will be working against pelvic control.

How to perform the slow eccentric step up:

Find a stair or low step that is approximately 6-10 inches high (the lower the better to start)
Place one foot on the step with a bent knee, and slightly lean the body forward over that leg
Adjust the pelvis to determine what position allows you to be level across both sides
Drive through the front leg to pull the body up into single leg stance
Ensure you are completing this motion slowly and maintaining levelness of the pelvis
Lower back time while emphasizing the front leg controlling you down, rather than the back leg reaching for the ground
Complete for 2 to 3 sets of 8-12 repetitions per side

Note: Control of the pelvis trumps height of the step. Therefore, start with a lower step and progress once you master the position. This same positional control of the pelvis should be implemented with other exercises, such as: lunges, single leg stance, etc.

In the end, this approach to re-establishing and reinforcing proper position of the pelvis takes time and consistency. I usually recommend that my runners progress through focused exercises for 3-6 months to see reliable results. It’s also smart to consider other running variables such as cadence, vertical oscillation, and crossover sign which will impact position of the pelvis. So make sure you are determining what areas require an intervention and proceed as needed.

If you have any questions about this topic, please feel free to comment below or schedule your FREE 15-minute Discovery Call. The Discovery Call is a way for us to connect and talk more specifically about your needs, as well as answer any questions you might have.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

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