A Move You Should Do MONDAY – Anterior Step-To

This week’s move is a simple one you can do right in your kitchen while you are waiting for water to boil. Pull out one of your dining room chairs and try the Anterior Step-To.

Stand six inches away from the chair with your feet hip width apart and toes pointed straight ahead.
Pull your toes up towards your shin as you lift one leg up to tap your heel on the seat of the chair. Make sure your toes stay pointed straight ahead and your hip, knee and ankle are all in alignment. The biggest mistake people make is to turn their toes out or let their knee fall in.
Perform 8-10 repetitions on each side.

Why does this matter?

Walking with your toes turned out shuts your butt (gluteus maximus) off.
One of the main reasons your toes turn out is tightness in your hip external rotators
The psoas major is one of two hip flexors. Not only does it flex your hip, but it also externally rotates it.
The rectus femoris, one of your quadricep muscles, flexes the hip without externally rotating it.

The anterior step-to is a great way to activate the rectus femoris. Give it a try.

Because nobody has time to be in pain.

Until next time…