Glute Exercises And Single Leg Core Training For Personal Trainers

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The No B.S Personal Training Success Blog
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7 Secrets Of Core Training Revealed..Part 6
Understanding and Grasping The Importance Of Single Leg Training

What does single leg strength have to do with core training? A lot!
Every time I stabilize on a single leg, my brain is shouting thousands of little text messages to my core to help and assist by creating the ability to balance.
These text message wars are more scientifically known as Proprioception. The bodys awareness of where it is in space relative to movement and external forces.
Another reason that single leg activities create core strength is because the glute medius which helps to stabilize the knee during movement fires on the same schedule as the scapular stabilizers.

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This means that by performing activity on a single leg our scapular efficiency increases dramatically.
Why is this important?
Your core will only be as strong as your hips and scapular stabilizers. This is the number one reason sit-ups suck for developing core strength. Period!

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[metchason]

Not for me now...

[mariendr7]

i want a hard routine for lower abdominal plase,i run everry day 60 or 75 min + 30 min fartlek one day of week and workout|at gym but its difficult this area ( inferior abs). i need to reduce % of fat body for definition

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[ForeverFitTraining]

I have brick walls in my studio which helps doing the wall climb. Nice video

[dda030582]

your just asking for a hole in the wall with that wall climb exercise. lol

[Jaqshit]

seems alot of work to hit the glutes, this is why I was watching, think I will stick to less strenuous core work

[legendaryNAVYSEAL]

@mmetzg because she's english

[Discostar12]

Core however does require a degree of proprioception. Which is what the focus is here if you read the explaination in the info. So although I agree with what billysue2 is saying, this excercise does not appear to be intended to produce hypertophy on the prime movers. I would also add that hypertorphy is only part of the equation when creating strenght. Every exercise has its place. True dynamic strength can only come from dynamic exercise.

[Discostar12]

"the level of instability means the load on the prime movers is too low"

There was no jargon in the sentence, but to simplify, what he means is that instability training forces the body to distribute load over many muscles across many joints. This decreses the load on each muscle individually, ie the prime mover.

Simplified example. An individual moving 50lbs with the Quad alone would apply more stimulus to that muscle then one moving 50lbs with their Quad and all surrounding muscles.

[nastyQ13]

billysue2, r U physical therapist? (not attacking) just asking Bcuz I don't believe the intention of the exercise is hypertrophy... upper body strength... yes. Again not an atack just commenting.

[mmetzg]

Would you put this in English rather than jargon? What do you mean by "the level of instability means the load on the prime movers is too low"? To me, this sentence sounds like 2 incomplete sentences smashed together without anything that connects them together. How are you suggesting the core be trained? Do you work with athletes/ rehab injured individuals/ everyday athletes?