What's your posterior chain and why is it important? 🧐 We've got you! underarmour ad
. He explained that for 60 percent of your gait , you're in a single stance. Therefore, opting for workouts that strengthen the entire posterior chain — the muscles on the backside of the body that run the entire length and include glutes, hamstrings, calves, etc. — is extremely important. Most notably, workouts that force you to become strong in the single-leg position from your hips to your feet are beneficial, he said.
To do just that, Giordano shared five moves that can be done from home. The star of this workout is the single-leg deadlift, or SL deadlift, which can challenge your feet's intrinsic muscles and strengthen your ankles and feet, explained Giordano. Perform two or three sets of 10-15 reps on each leg with minimal rest in between. Lastly, add the following movements into your training program two or three days per week to help build foot and single-leg strength and stability.
Begin standing up straight, feet shoulder width apart. Hold a kettlebell or light dumbbell, or opt for no weight if you just want to practice the flow.As you bend, reach down with the hand that is holding the weight toward the floor, keeping your back flat the entire time.Repeat the same motion above, except when you reach toward the ground, cross over to your opposite foot with the hand that is holding the weight.
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