Strength AND balance gains!
WHY THE BAND THOUGH ?!
👉 keeping that big toe locked down forces you to utilize your foot strength more which helps to feedback through the posterior chain to get them to help out more (glutes & hammies!)
👉 the pull out to the side challenges that toe to keep the pressure down while also allowing for a slight rotation in the trunk
👉 that slight rotation at the trunk counterbalances the pelvis from rotating out so the glute & core better work together to keep the movement more stable
Your center of mass has to shift when going into a single leg.
So rather than your pelvis tilting, use that trunk to help keep it stable and shoot those hips straight back.
The different dumbbell holds help to solidify the movement pattern even more!
‼️KEEP IN MIND‼️
The goal should be to get the weight to the knee or right below the knee.
YOU DO NOT NEED TO BE REACHING ALL THE WAY TO THE FLOOR!
You’ll likely still have a sore back and less feeling in the glutes if you’re reaching lower than necessary.
✔️ Keep the weights close (touching the leg close)
✔️ Shoot the booty & hip back with the leg
✔️ Only lower to right below the knee
✔️ Kick off your running shoes & do it barefoot for better stability & balance
✔️ Start with a kickstand! Keep the back foot you’re balancing on CLOSE (toes in line with the heel) and try using it truly as a kickstand with less weight in the toes & more pressure into the mid-foot/ball of the foot of the supported leg.
It takes time to build up & get used to but you CAN progress in strength & balance when you work on it & focus on the intention of the movement! 👏
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