The Standing Leg Kickback with band is an excellent exercise for strengthening your glutes and legs giving you a more powerful cross-country ski stride. I have also chosen this exercise because one of my goals major goals in sailing right now is to put on a significant amount of weight. I feel that stronger glutes is one place I can be more powerful when in the hiking position. These kickbacks will help you shape your behind, while also helping you gain a killer stride on cross-country skis.
How To: Gripping a band in both hands on a bar, place the bottom of your foot in the loop that is hanging. With your left leg firmly planted on the ground approximately 2 feet away from the bar, slowly begin to extend your right leg backwards until it is straight. Slowly draw leg back in and bend knee towards the chest. Make sure your knee is tracking straight on both the extension and return. Repeat on other leg. 2-3 sets of 12 kickbacks per side.
Modification: Try out exercise bands with different tensions to find the one that is right for you. It should be challenging, but easy enough that you are still tracking your knee properly. Often I will also do this exercise without any band at all and make sure I concentrate on engaging my core and firing my glutes as I push my leg back.
Claire Merry
Canadian Sailing Team
IF Sponsored Athlete
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