During the exercise, you should use the back leg for balance purposes only. As your confidence and balance improve, you can substitute a physioball for a bench. Give extra attention to the positioning of your knee as you lower into the squatting position. Repeated inward dropping of the knee and forward translation past the toes are technique flaws. If you notice these flaws, modify either the weight or number of repetitions to reduce the intensity of the exercise.
Dumbbell Step-Up
Execution
1. Holding a dumbbell in each hand, stand facing a box.
2. Step up onto the box with one leg. Pressing through this leg, lift yourself upward until both feet are on the box.
3. Step down with the leg that initiated the exercise.
4. Repeat, initiating the exercise with the opposite leg.
SAFETY TIP
To protect the low back, you must maintain a tall, upright posture during the entire exercise. A common technique flaw is leaning the upper trunk forward.
Muscles Involved
Primary:Rectus femoris, vastus medialis, vastus intermedius, vastus lateralis, psoas major, gluteus maximus, gluteus medius
Secondary:Biceps femoris, semitendinosus, semimembranosus, adductor magnus, adductor longus, adductor brevis, pectineus, sartorius, gracilis, gastrocnemius, soleus, transversus abdominis, external oblique, internal oblique
Swimming Focus
Dumbbell step-ups are another good exercise for targeting all the major muscle groups of the lower extremity at the same time. Strength gains will carry over to improved strength and distance off the starting blocks, especially with track starts because of the single-leg isolation, as well as turn walls. Targeting of the knee extensors will transfer to force development and stamina with kicking.
To maximize the benefit of the exercise, emphasize a slow, controlled descent from the top of the box. The difficulty of the exercise can be modified by altering the height of the box.
VARIATION
Barbell Step-Up
As your strength improves, using dumbbells may become impractical, at which time you can implement the use of a barbell. When using a barbell, rest it on the trapezius as if you were performing a barbell squat, but be aware that the weight will shift farther from the center of gravity compared with using dumbbells. Be ready for a change in balance.
Lunge
Execution
1. Rest the barbell across your upper back and position your feet shoulder-width apart.
2. Step forward, bending the knee of your front leg until your thigh is parallel to the ground. Avoid allowing the back knee to touch the ground.
3. Push back with the front foot to return to the starting position.
Muscles Involved
Primary:Rectus femoris, vastus medialis, vastus intermedius, vastus lateralis, gluteus maximus, gluteus medius
Secondary:Erector spinae, biceps femoris, semitendinosus, semimembranosus, adductor magnus, adductor longus, adductor brevis, pectineus, sartorius, gracilis, gastrocnemius, soleus, transversus abdominis, external oblique, internal oblique
Swimming Focus
This exercise engages all the major muscle groups of the lower extremity in a dynamic fashion that incorporates a balance component. Use of this exercise will lead to improved kicking performance and have a beneficial effect on starts and turns.
To avoid leaning your torso forward during the exercise, in the starting position pick an object at eye level and maintain focus on that object throughout the entire lunge. By using this technique your head will stay up, and subsequently your torso will remain upright. Pay close attention to the position of your knee in relation to your foot. In the ending position your lower leg should be perpendicular to the ground.
VARIATIONS
Walking Lunge
To perform this variation, instead of pushing back, shift your weight forward. Push off your front leg and bring your back leg to the forward position, recreating the lunge position.
Diagonal and Lateral Lunge
The diagonal and lateral movements increase the demands placed on the adductor muscle group, which will be of extra benefit to breaststrokers. To mix up a dryland program, try replacing forward lunges with a repeating cycle of a forward lunge followed by a diagonal lunge and then a lateral lunge.
Diagonal lunge.
Lateral lunge.
Standing Hip Internal Rotation
Execution
1. Standing on one leg, reach with your arms and trunk to the inner side of the weight-bearing foot.
2. Use the weight-bearing leg as a pivot point.
3. Reach your arms and trunk toward a point on the ceiling above and slightly behind the same shoulder.
4. Hold the free leg in a flexed position and simultaneously rotate it with the trunk, driving the knee upward toward the ceiling with the arms.
Muscles Involved
Primary:Tensor fasciae latae, gluteus medius, gluteus minimus
Secondary:None
Swimming Focus
This exercise targets a select group of muscles that are responsible for internal rotation of the hips, a movement that is primarily seen in swimming during the recovery phase of the breaststroke kick as the heels are brought toward the buttocks. Breaststrokers will therefore benefit most from the exercise. But other swimmers should not ignore the exercise, because a small rotational component takes place during the other strokes. Like the rotator cuff muscles of the shoulder, these muscles play a protective role and help stabilize the hip joint. This exercise is also useful for teaching balance and postural control, especially for younger swimmers.
Emphasis should be placed on the rotational movements performed during exercise because this is the key to targeting the rotary muscles. The knee extensors and gluteus maximus can also be incorporated by adding a slight knee bend as you reach toward the ground. As your confidence and strength grow, you can hold a medicine ball in both hands to increase the difficulty of the exercise.
Standing Hip External Rotation
