My time is valuable, so I like to maximize every minute I spend training. A lot of the time, instead of remaining totally idle between sets I will incorporate “filler” exercises.
This week I am sharing 5 lower body ‘’filler’’ exercises that will humble you.
#1) Half Kneeling Hamstring Slide-Outs
This exercise strengthens the hamstrings, and improves mobility. This exercise is very difficult. When you are learning you can start out by holding onto something for the duration of the exercise. Inside a doorway or rack would work well.
Coaching Tips:
- Get into a half kneeling position. Your head, torso and hips should be in a stacked position.
- Place the heel of your front foot on a towel/slider.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now slowly extend your knee and slide your foot ahead to a range where you are able to maintain proper form/that feels comfortable. As you are extending your knee, squeeze your glutes and push your hips forward.
- Do not disengage your muscles at any point. Particularly if you are hypermobile, it’s incredibly important that you do not allow your knee to hyperextend.
- Perform the reverse movements and return to the starting position. Dig your heel into the towel, and ‘’curl’’ your leg/foot back.
- Perform 100% of the movements with control.
- For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side.
- For the duration of the exercise, keep your core braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
#2) Side Lying Hip External Rotations
This exercise helps improve hip external rotation. If you struggle to keep your knees from collapsing in during squats or other movements, this exercise might be very useful to you. This exercise is just one of many options.
Coaching Tips:
- Lie down on your side. Your head, torso and hips should be in a stacked position.
- Fully extend your upper leg, and bend the knee of your lower leg/keep your thigh flat on the floor.
- If you can’t keep your bottom knee on the floor (likely the case for many people), place a pad underneath your knee. As your hip external rotation improves you will likely be able to progressively reduce the height of the pad.
- Lightly press down on this knee for the duration of the exercise.
- While keeping your body still, and thigh and knee on the floor, rotate your femur (thigh bone) away from the midline of your body and lift your foot/lower leg off the floor.
- Once you get to your end range, pause and really contract your external rotators. Use a range where you can use proper form/don’t compensate.
- Return to the starting position with complete control.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
- For the duration of the exercise, keep your core braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
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#3) Straight Leg Lifts For Hip Flexors (using 3 objects)
I’ve shared MANY variations of this exercise, but never with 3 objects. Over the past week I’ve seen several people share this, so I was inspired! This exercise strengthens the hip flexors, improves hip controlled mobility, and lumbo-pelvic stability.
Coaching Tips:
- Place 3 objects in a lateral line on one side of your body, and so they are in line with your lower leg. The higher the objects, the more challenging the exercise will be.
- Sit on the floor. Your head, torso and hips should be in a stacked position.
- Fully extend both of your knees, and plantarflex your feet (point them away from you).
- While keeping your knee fully extended, ankle in a fixed position, and foot plantarflexed, lift your leg/foot over the objects in a lateral direction, and then back to the starting position.
- For the duration of the exercise, do not allow your leg or foot to strike the objects, or for your leg or foot to touch the floor.
- As for the non-working leg, keep it fully extended and flat on the floor.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from hip to hip. Some minor spinal flexion is ok.
- For the duration of the exercise, keep your core braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
#4) Half Kneeling Hamstring Lifts/Pulses
This exercise strengthens the hamstrings, and improves mobility. In the first part of the video I’m pressing my hands against a wall. This removes the balance component and allows you to purely focus on the hamstrings. I also attached a light weight around my ankle, but start out using bodyweight only.
Coaching Tips:
- Get into a half kneeling position. Your head, torso, and hips should be in a stacked position.
- Extend your arms so they are chest height, and press your hands against a wall/surface. Maintain this press for the duration of the set.
- Place an object so it is in line with your back foot/ankle.
- While keeping your knee bent and on the floor, use your hamstrings to lift your foot and ankle over the object, then back to the starting position. Repeat for the target number of reps.
- For the duration of the exercise, do not allow your leg or foot to strike the object.
- On the front foot, maintain a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. Pretend you are suctioning or screwing your foot to the floor. This will really help with balance.
- For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.
- For the duration of the exercise, do not allow your shoulder blades to elevate or shoulders to shrug.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, hips to rotate, or hip to drop on one side.
- For the duration of the exercise, keep your core braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
#5) Band Resisted Hip Internal Rotations
This exercise helps improve hip internal rotation. I am performing the exercise using both sides simultaneously as this is more time efficient, but you can perform the exercise using one side at a time.
Coaching Tips:
- Lie on your back on the floor. Your head, torso and hips should be in a stacked position.
- Place a band around your ankles. There should be resistance in the band for 100% of the exercise.
- Place your thighs in a vertical position, and bend your knees.
- While keeping your thighs vertical and parallel, and knees above the hips, internally rotate your femurs. When you do your feet will travel away from the midline of your body.
- Use a range where you can use proper form/don’t compensate. Return your legs and feet to the starting position with complete control.
- For the duration of the exercise, keep your thighs in a vertical position, and knees above your hips. Don’t allow your knees to collapse in or fall out.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to leave the floor.
- For the duration of the exercise, keep your core braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
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