In this post:
- take advantage of the contra-lateral glute and lat connection to enhance your glutes for better running.
- a distinct variation of the Cook hip lift.
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel
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Hey Nick Ortego here. I’m going to
teach you how to do this hip lift, a one
leg hip lift. Sometimes it’s called the
Cook hip lift. A little variation where you
get the contralateral lat involved so
whenever we’re activating one glute, we
can enhance that effect by
activating the opposite side the
contralateral side lat. So it’s very
keyed in to the way the human body moves.
Whenever you walk or run when
one glute contracts the opposite side
lat contracts. You’re pushing off with
your left leg the right arm goes back to
enhance that. We’re taking advantage of
the way the human body is wired and
we’re doing that. So what we’re going to
do it is lie down on your back and have
the knees up feet flat on the ground.
Feet close together and then I’m going
to take one leg up. I’m going to grab
that leg with the opposite hand just to
hold it in place. So I’m going to
have my right elbow and my left foot on
the ground. That left foot is pretty well
centered. It’s not way out wide. It’s
pretty close to the center line of the
body and then I’m going to press my left
heel down. And at the same time you’re
going to press my right arm down, so it
looks kind of like this. You can also
bend the right arm and focus on pushing
the whole arm and the elbow into the
ground. So that I’m activating my right
lat with the left glutes. The opposite
side would look like this.
Try that for a few reps, maybe 10 to 15
reps. Good way to get a little extra
glute activation and wire in that
contralateral sling from the backside of
the body that helps you do all manner of
natural human movement. If you’ve got any
benefit from this drill then do me a
favor and leave a comment below. Got
any questions ,leave a comment below I’ll
do my best to answer your question. If
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