Today's Edge: Test your hip stability and single leg performance with the Half-Kneel Stand Up.
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BENEFITS:
This movement tests your ability to control your body from a split or lunge stance. Even if you rarely perform an activity that requires lunge positions or actions, this test is very important. It generally shows how capable you are of producing power through one hip at a time while controlling your pelvis and surrounding core musculature. This is fundamentally critical during any physical activity. In particular, running or sprinting.
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COACHING KEYS:
Start in kneeling with one knee on a pad and the other foot/knee in front of you. The front knee needs to be in line with the rest of the body. Stand up from the lead knee/leg into a single leg stance position. Return back to the start position in a slow and controlled way. Imagine having a laser pointing out of the front of the lead knee. Your goal is to keep the laser pointing straight for the entire motion.
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HOW TO USE:
Not only is this a quick way to assess your 1-leg hip stability but it's a great warm-up exercise. Shoot for 2-4 sets of 8-15 repetitions.
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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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