Strength Training for Runners: Pelvic Stability -Wall Ball Sprinter Squat

Pelvic Stability in Runners

Pelvic stability is extremely important for runners of all levels looking to achieve peak performance whilst simultaneously reducing their risk of injury.

In simple terms, pelvic stability requires all ‘stabilising’ muscles that attach to the pelvis to work effectively and ensure that the pelvis remains in neutral throughout the duration of the run. The key pelvic stabilisers include Gluteus medius/minimus, upper range Hamstrings and lower abdominals.

An unstable pelvis prevents runners from being able to achieve efficient movement and generate optimum recruitment of prime movers such as glutes, hamstrings and quads which are important in propelling the runner forward with each stride. It also means that force is lost laterally and fatigue sets in earlier as extra energy is required to control unnecessary movement.

Improving pelvic stability can assist performance in everyone from the novice runner embarking on their first fun run right up to the elite runner striving to find the ‘one percenters’ required to improve a PB. With good pelvic stability comes greater force per stride, reduced fatiguability (particular at the latter part of a run or race) as well as a greatly reduced risk of injury.

Wall Ball Sprinter Squat

In this video we continue with this week’s theme of pelvic stability in runners and examine the wall ball sprinter squat. This exercise is great at promoting coordinated control of the key pelvic stabilisers such as Glute medius/minimus, lower portion of Rectus abdominus and upper portion of Hamstrings which are important when it comes to attaining good movement efficiency and increasing the amount of force generated per stride.

The key points when performing this exercise are:

1. Correct starting position – close to the wall; ankle directly under hip.
2. Initiating movement through the HIP first.
3. Weight through heel and fixed knee position through movement.
4. Ensure there is no dropping or rotating of the hip through the movement.
5. Size and range of the movement aren’t important – quality of movement is so work only in the range that you are able to ensure correct hip and knee tracking and no pelvic dropping or rotating.

Whether you are an advanced runner looking for the ‘one percenters’ required to break a PB, a novice runner embarking on your first fun run or a runner recovering from a lower limb injury this is a great exercise to consider in your training regime.