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The crane

The crane

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Improve coordination and develop hamstring and calf strength with the crane.

Legs 1 exercise 2 | The crane

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How to
Stand on one leg. Hold a small weight straight out in opposite arm and on that same side lift leg bent at knee to 90 degrees. Keeping arm extended reach down towards the ground and return.

Perform each set for 45 seconds followed by a 15 second rest (45/15) and repeat 3 times on each leg.

Make it advanced
To increase difficulty leg kicks out into a straighter position behind you as you reach down.

Increase each rep to 60 seconds with a 15 second rest (60/15) and then 90 seconds with a 15 second rest (90/15) all for 3 rounds

Expert tip
Can be done without weight, and you can reduce the distance that you reach down towards the ground.

Next: Small band knee openers

Previous: Single leg bench driver


Blackmores has created this series of strength training exercises for runners in partnership with elite runner Vlad Shatrov. With over 10 years’ experience training runners together with competing at the highest levels in distance running, he knows what it means to be a runner.

Vlad is also the founder of Runlab, a leading provider of group interval training sessions, group functional strength classes and personalised running analysis and programming. He has trained runners of all abilities, so whatever your distance he can help you with you run your best race yet.