A Move You Should Do MONDAY – Single Leg Ball Pass

The single leg ball pass is a simple move that packs a big punch. Advancing from the suitcase march last week, this exercise combines dynamic movement in the frontal plane while standing on one leg. Here’s how to do it:

Grab a weighted ball (or any ball for that matter).
Stand on one leg, flexing your other hip to 90 degrees.
Pass the ball underneath your raised leg for 6-10 repetitions.
Repeat standing on the other leg.

Why does this matter?

Standing on one leg activates the gluteus medius and unlocks your subtalar joint, two key factors in loading the biggest muscle of your body, the gluteus maximus. When it comes to aches and pains, remember, it’s almost always about the butt.

Overuse injuries such as tendonitis, bursitis, lower back pain and even rotator cuff injuries stem from a gluteus maximus that is not working effectively. Previous surgeries and injuries to the legs are often a common cause of a subtalar joint being locked up, a stiffness that will linger long after the pain of the surgery or injury has subsided.

Give the single leg ball pass a try. Your butt will thank you.

Because nobody has time to be in pain.

Until next time…