Low Runner
Rep Range
Time Based
Hints
Begin by adopting a semi-crouched position, with your knees bent and your torso slightly leaning forward. Your feet should be positioned close together, providing a firm and balanced base. Your elbows are bent, and your hands are positioned in front of you with palms facing the ground, creating a consistent height throughout the movement. Engaging your core will aid in maintaining stability throughout the exercise. Initiate the movement by lifting one foot off the ground, driving the knee slightly upwards, then placing it back down. Immediately follow this action with the other foot, creating a rhythmic alternating pattern.This movement imitates a running motion but at a controlled and low height. The exercise primarily focuses on engaging the hip flexors, quadriceps, and core while also enhancing coordination and cardiovascular health.
Common Mistakes
Refrain from leaning back or standing too upright, as this reduces the effectiveness of the exercise and can lead to potential back strain. Ensure consistent height and avoid lifting the foot too high or too low. Keep the movements controlled, avoiding any jerky motions which can risk injury or reduce the workout's effectiveness.
Breathing
Maintain a consistent breathing pattern. Inhale when one foot is raised and exhale as it is placed back down, then inhale as the other foot rises and exhale as it returns. Proper breathing not only oxygenates the muscles but also promotes rhythm and tempo during the exercise.
Muscle Focus
Primary Focus Area
Cardiovascular System
Secondary Focus Area
Lower Body, Core, Shoulders, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae