PUBLISHED 07/07/2004
Target Muscle: Quadriceps
You may think that being a runner excuses you from doing any extra leg-strengthening work. But if you're interested in faster finish times and fewer injuries, you might want to reconsider. The quadriceps is the largest muscle group in the body and, as a result, a huge component to your running performance. It stabilizes the knee, helps swing the leg forward during running, and absorbs the impact when your foot hits the ground. Strong quads improve your ability to lift your knees and to have a faster leg turnover, which powers your finish-line kick. The squat is the single most
effective exercise for overall leg strengthening, specifically for the quads. Doing "ball squats" with a stability ball keeps your back in a neutral position, preventing back strain that can occur when using a rack or free weights.
The Action
Place a stability ball (find one at spriproducts.com) between your lower back and a wall. With your feet shoulder-width apart, bend your knees, and slowly lower yourself. Tighten your abdominals to keep your back straight. Stop when your thighs are parallel to the floor. Look down to check that your knees are directly above your feet. If they stick out past your toes, move your feet farther from the wall. Hold for two seconds, then return to the starting position. Do two sets of 15 repetitions. Too easy? Try the exercise with a five-pound dumbbell in each hand. Do ball squats three times a week.
For a Bonus Benefit
Slow the lowering part of this exercise (squatting to a count of three) to give your quads an extra challenge.
Clint Verran, physical therapist and 2:14 marathoner.
