11.Side Lunge With Front Reach
Stand with feet hip-width apart. Hold a ball with both hands, elbows bent, in front of your chest. Step to the right and press your hips down and back, as you push the ball out in front of you. Keep your left foot flat on the floor. Now, push off with your right leg, pull the ball back in towards you, and return to the starting position. Repeat on the opposite side.
12.Runners’ Weak Gluteus Medius
One-legged exercises are invaluable for runners. They strengthen the gluteus medius (GM), a common weak spot that can lead to injury. The GM sits partially concealed under the more powerful gluteus maximus, but has a critical role to help stabilize the pelvis during walking and running. A weak GM can eventually cause low-back pain and/or buttock pain.
