Do you want to know one of the easiest ways to improve at any sport and boost your fitness? Train with joint stability in mind. Whenever we can get the body in ‘vulnerable’ positions (eg. unilateral stance), it’s forced to recruit stability muscles and adapt tissues that will lead to far more robust and functional joints down the road.
Pushing yourself out of your current comfort zone of exercises may feel strange and foreign when starting out, but I can promise you that stability-focused movements like the ones found below will serve as a huge help to make you a more functional athlete in the long run. They also happen to be some of the best injury-prevention tools out there. Let’s jump right into it and boost your joints health today!
Unlock Your Athletic Potential Through Stability Training
Before we get into the program, I want to be clear that is targeted towards relatively healthy individuals. If you have a history of severe acute/chronic injuries or chronic conditions that may put you at risk during exercise, please visit a trusted health provider before following any of the advice below. Don’t start anything until you feel confident you’re ready to dive in!
For the best results, do this at least 3–4 times per week. For each movement, focus on moving through your full pain-free range of motion and operating at a slightly slower tempo than you think. The more controlled you can be, the more you’ll get out of each exercise. If you have any questions about cues or modifications, please let me know in the comments and I’ll get back to you as soon as I can. Now without further ado, let’s dive into it!
1) Proprioceptive Clock
Application: 1 minute/leg
Cues: Start by standing on one foot. Next, move your other leg to different positions on an invisible clock. All the while, keep your entire weight through the planted foot to challenge active stability. Start with small steps, and gradually increase your reach as you grow more comfortable with the exercise. For the best results, do this in bare feet. When first starting, consider having a hand support nearby in case you lose your balance.
2) Running Man with Ball or Band
Application: 8–12 reps/side
Cues: The original running man exercise is a single-leg movement that helps you mimic the mechanics of the running gait. Plant one leg and assume a slight knee bend. Next, take the other leg through full extension and then flexion as the opposite arm pumps up and down like it would as you run. Not only does this movement help clean up form and access a deeper range of motion, but it can also boost stability and strength in the stabilizing muscles that we often neglect.
This modification will enhance these results by adding a little bit more resistance and ‘distraction’ so that your body has to work harder to stay in line. This can be achieved by either using a Swiss ball planted on a wall, or a larger resistance band wrapped just above both knees. I prefer the Swiss ball option as seen above as it allows you to fully unlock glute medius strength/endurance which can be very hard to access for many people.
3) Pallof Press Walkouts
Application: 2 x 5–8 walkouts/side
Cues: This can be performed with a resistance band or a cable machine. Set yourself up at mid-trunk height, extend the band in front of you, and walk away from the anchor for a few steps. Once you feel like you’re at your maximum range of motion that you can control, start slowly walking back to the initial position. The goal here is to keep the band at your midline, despite its pull towards the anchor. Ensure that you keep your hips and pelvis level to where you’re facing.
4) Movement of the Day: Single-Leg Thoracic Rotation
Application: 8–10 reps/side
Cues: Find a clear wall and assume a position similar to a runner’s stance. Your back leg should be comfortably extended and will maintain light contact with the wall throughout the duration of the exercise. Next, reach the arms out in front of you, and on a deep exhale, rotate the outside arm behind you as you follow closely with your neck.
As the spine slowly rotates, ensure the lower body stays as still as possible and your ankles, knees, and hips remain pointed forward. Keeping your lower body locked in will help isolate your thoracic spine mobility and ensure the hip stabilizers have to put the work in. After a 2–3 second hold at the end range of motion, slowly bring your arms back as you prepare for your next rep.
5) Single-Leg Skate Squat
Application: 10–12 reps/side
Cues: This exercise works great if you have a Bosu ball, but feel free to use any object that can support you in the lower position. Approach this exercise exactly like a reverse lunge, but this time you’ll have to stay even more active in the front leg as your back leg is merely tapping the Bosu ball before you elevate back up.
If this seems too intimidating or challenging at first, try performing this near a wall so that you can support some of your weight with a hand. If you can master this movement you’ll be sure to elevate everything from your core stability to ankle mobility and stabilization. All of these will benefit your athletic performance in one way or another. Don’t give up and trust the bigger picture!
In Closing,
Doing stability-based training is a great way to develop multiple aspects of your fitness while being ultra-efficient. Whether you don’t have time to get to the gym or you feel more comfortable working out at home, adding the five movements above will instantly elevate your overall workout routine. Not only do these exercises boost your functional strength, but they will also improve your mobility, endurance, and confidence with movement. Why not take 10 minutes out of your schedule and start working towards being the best athlete you can be?
You’ve got this.
-DavidLiira.Kin