Extend the left leg, being sure to keep the hips squared. Press into the handles and activate the core. Position the handles at about rib height. Stand facing the anchor point, with the right leg centered to the anchor. *To progress this movement, challenge your balance by bringing the right leg forward as you stand up.Īdjust the straps to mid-length. Drive through the working heel to return to a standing position. Flex the right foot and lower the tailbone toward the floor. Assume a standing plank position with the left foot facing forward. Stand facing sideways to the anchor and place the right foot in the foot cradle. Slowly lower to return to the starting position.Īdjust the straps to mid-calf use the single-handle mode. Keeping the torso rigid and the spine neutral, lift the left leg to meet the right leg by extending through the hips. Drive the heel into the foot cradle to engage the posterior side and then relax. Place the right heel into the foot cradle. Lie far enough away so that the leg is straight, yet there isn’t a significant hamstring stretch. Lie on the floor, facing away from the anchor relax the head. Remember, the plank is the base of this movement and should be held throughout the movement progressions.Īdjust the straps to mid-calf use the single-handle mode. Once this move has been mastered, add a hop. Pause and hold this single-leg plank position. *To progress this movement, drive the knee of the working leg up in front of the chest. Drive through the ball of your working leg to return to the starting position. Find plank position and step back with your right leg to assume a sprinter position while keeping a 90-degree bend in the knee. Walk your feet toward the anchor until you are at a 45-degree angle stay on the balls of your feet. Walk away from the anchor until the handles are right at your armpit. Place the handles under your arm and grab the handle with your thumb. Progressions should only be added once the basic move has been mastered.Īdjust the TRX straps to fully lengthened and face away from the anchor. If your movement patterns begin to wane, reset and rest, if necessary. You can also identify differences between your two sides and focus on creating more balance and stability throughout your body.Įach of the following six TRX leg exercises should be performed with precision and intention. Using the TRX Suspension Trainer, you can work unilaterally and create enough instability to challenge balance, while also being able to add load and build strength. You don’t have to be an NBA All-star to reap the benefits of single-leg exercises. In fact, 90 percent of Curry’s lower-body strength training is focused on single-leg work. The single-leg work helped Curry develop greater unilateral balance and strength. After a couple of surgeries and several ankle sprains, Curry’s team decided to focus his training on single-leg and hip work to take the load off the ankles and transfer it to the hips. You’ve probably heard of basketball star Stephen Curry and his extraordinary training regimen. Strength training is commonly performed while sitting or while standing on both legs, but exercises that feature single-leg work also are beneficial, particularly because they mimic how we move in day-to-day life and while playing sports.
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