Tight Quads after running? Try this before your next run.
If you have tight quads after running, chances are your posterior chain which includes your glutes, hamstrings and calf muscles aren’t firing properly during your run. This puts most of the effort on the quad muscles. This imbalance can lead to tight or painful quads as well as knee dysfunction and pain. The posterior chain can be “deactivated” by long periods of sitting in either at a desk or in a car. Since the majority of people have a commute and desk job, they can be at risk at exercising with a”deactivated” posterior chain. Fortunately you can activate them right before your run, squat or any other exercise with the single leg split squat.
Single leg split squat.
This is a simple exercise that can be done almost anywhere and takes less than a minute to do. By doing it before your run or exercise you will “wake up” that posterior chain so they are more involved.
How to perform.
- Stand with your back facing a standard bench,chair or box of equal height. Reach one foot back and place the top of the foot on the box*.
- Lower your back knee down towards the ground by bending your front leg. When the front leg is parallel to the ground, push through the grounded foot to return to the top of the move.
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