Single Leg Stance Muscle Activation

Single Leg Stance Muscle Activation

 

Upon standing on one leg, in order to maintain upright proper posture, you must maintain a level pelvis by firing the Gluteus Medius and Minimus as well as the Quadratus Lumborum and Obliques.  The Gluteus Medius, Gluteus Minimus, Quadratus Lumborum and Obliques  all work together to maintain spine stability during gait. If there is weakness in the stance side musculature, you will observe a (+) Trendelenburg. 

 

 

 



(+)TRENDELENBURG STANCE:  Here, the right side is weak and to compensate for lack of pelvic control, the trunk sidebends to the right

A few exercises to help a client who presents this way are the following:

Farmer's Walk: By holding the kettlebell in the right hand, whenever you are in single leg stance on the left leg, you are challenging those hip and trunk muscles.  Your trunk is fighting the right sidebending force that holding the kettlebell in the right hand is introducing to your body

 



 



 Your body wants to take the easy route like in 'a' by sidebending to support the weight.  You must incorporate the proper trunk and hip musculature in order to maintain proper posture ('b')

 



The Bottoms Up Carry is more difficult due to the weight distribution of the kettlebell.  Here, you are incorporating grip strength, shoulder stability, as well as trunk and hip stabilizers

The Double Kettlebell Racked Walk adds more weight to be supported by each individual hip when in single leg stance and the compression on your trunk makes it a challenge to fully inhale easily.