Training your Weak Links: Lower Body

We now turn our attention to our lower halves. From the hips down to the ankles, many imbalances have the potential to occur, possibly leading to dysfunctional movement.

Let's take a look at some of the culprits.

Gluteus Medius:

These are the oft-neglected siblings of the more prominent "maximus". Ignoring these smaller ones though can contribute to low back and hip pain and even interfere with proper tracking of the knee joint. The gluteus medius helps keep the pelvis even when in a one-leg stance.

Exercise: Hip corrections

Standing on an elevated surface with the weight on one leg, hip sticking out, straighten the weight-bearing leg until it is even with or even hiked up above the elevated leg. Repeat 10-15 times per leg.

Gluteus Maximus/Hamstring:

These are separate muscles to be sure but they may both become weak due to quadriceps/hip flexor domination. Working this part of the "posterior chain" can help balance out the effects of prolonged sitting or otherwise quad/hip flexor - dominant exercises.

Exercise: 1-Legged Deadlift

With one foot planted, knee slightly bent, spine neutral (slight inward curve in the lower back), bend forward while keeping knee of the planted foot slightly bent and bringing the swinging leg straight back.

There should be a straight line from the back of the head to the heel of the elevated leg.

This exercise takes a bit of balance at first, but it is an effective one once the movement pattern becomes controlled.

Tibialis Anterior:

The "shin muscle" that lies along the outside of the shin bone (tibia) helps stabilize the ankle during the gait cycle. This muscle opposes the dominant calf and soleus muscles and weakness may cause a higher incidence of tripping as it the toes will not elevate properly in a hell lift.

Exercise: Toes to nose (dorsi flexion)

Standing with your heels on an elevated surface, drop toes down as far as they will go and then bring them up towards the knees. Repeat 15-20 times.
See video here.

Correcting Imbalances

I realize that these exercises are far from "sexy". You won't feel quite the "pump" that you do from pull-ups, squats or dumbbell presses. Adding them to your program may, however help restore some potential imbalances and offer some preventative maintenance. So test them out, even if nobody whistles at you and yells "Hey, nice longus capitus!".

Again, be sure to get a thorough assessment if you suspect an imbalance or if you are experiencing any pain. Also bear in mind that these are "common" weaknesses, not universal. Every program must address individual needs.

See Also: Upper Body.