Small, but Mighty: Top 5 Underrated Exercises to Supercharge Your Training and Protect Your Body

Triathletes and fitness enthusiasts know that an effective training program goes beyond just logging miles. It's essential to balance endurance, strength, and injury prevention. While running, cycling, and swimming take center stage, there are "small but mighty" exercises that can act as your secret weapon against injuries. These underrated movements enhance performance and strengthen your body for future challenges.

In this article, we explore five exercises that deserve more attention but are vital for supplementing your triathlon training or any fitness regimen. Get ready to unlock your body's full potential!

1. Single-Leg Deadlifts

Single-leg deadlifts are exceptional for building strength, balance, and stability—all important for triathletes. This exercise primarily targets your hamstrings, glutes, and core, encouraging functional movement patterns.

To perform a single-leg deadlift:

1. Stand on one leg with a slight knee bend.

2. Hinge at your hips, extending the opposite leg backward while lowering your torso.

3. Keep your back flat and core engaged.

4. Return to the starting position, squeeze your glutes, and repeat.

   
   

Including single-leg deadlifts in your routine can enhance your running form and decrease the risk of injuries from instability. Functional strength training, such as this exercise, can improve running economy through improved strength and movement patterns, thus benefitting overall performance. *Check with your PT about proper mechanics however, as technique matters!

If you don't like the single leg RDL, no problem! Functional strength training with a bias on single-limb movements may be just as beneficial. This could include single leg sit to stands, lunge matrices, or step ups; each of these exercises emphasizes load to a single limb compared to the other and requires dynamic motor control, crucial to injury prevention in sport.

Close-up view of a person performing a single-leg deadlift in a gym setting.

2. Plank Variations - Side plank in particular

The plank is a common element in fitness routines, and for good reasons. However, the different variations and their benefits are often underestimated. Variations like side planks, plank shoulder taps, and plank reaches engage your core while working your shoulders and glutes. EMG studies have shown that the side plank is particularly effective in that it has the most Gluteus Medius recruitment of any glute specific exercise.

Incorporating various planks into your training enhances core stability, crucial for swimming, cycling, and running. Athletes with a strong core may significantly lower risk of injury due to the stability and control it provides. Try mixing things up with different grips or equipment like stability balls to keep your planks enjoyable and effective. *We also like dead bug variations such as using a Swiss Ball to engage the obliques if planks don't work for you.

3. Glute Bridges

Don't overlook the effectiveness of glute bridges! This exercise activates your gluteal muscles, which can become inactive from prolonged sitting or poor techniques. Strong glutes support your hips and lower back, playing a vital role in your overall performance.

To execute a glute bridge:

1. Lie on your back with knees bent and feet flat.

2. Press through your heels, lifting your hips toward the ceiling while squeezing your glutes.

3. Hold the bridge at the top for a few seconds before lowering back down.

   
   

For an added challenge, try single-leg glute bridges to engage stabilizers further. This exercise can improve your running gait and provide essential support during long rides and swims. Additional variations may include glute bridge marches, glute bridges on a Swiss Ball (can be straight or bent knee; can also perform hamstring curls on the ball for added challenge), or glute bridges with a straight leg raise.

High angle view of a mat with a person performing a glute bridge exercise.

4. Lateral Band Walks

Lateral band walks may appear straightforward, but they are highly effective for strengthening hip abductors and stabilizers. These muscles are crucial for maintaining proper alignment and balance in all triathlon events.

To perform lateral band walks:

1. Place a resistance band just above your knees (or around your ankles for an extra challenge).

2. With knees slightly bent, step sideways, maintaining tension in the band.

3. Take several steps in one direction, then return in the opposite direction.

   
   

Regularly adding lateral band walks to your workouts can enhance hip strength and stability, leading to better running performance and more powerful cycling. Consistent training in this area can prevent injuries to the knees and hips, common concerns among triathletes. It may also be beneficial as part of a dynamic warm-up to cue the glutes to fire and be recruited during your activity.

5. Crossover Symmetry: Rotator Cuff

Crossover symmetry is an innovative exercise routine specifically designed for shoulder health and mobility. This program focuses on the rotator cuff muscles, which are often strained during swimming and overhead movements.

The system utilizes resistance bands to target various muscle groups around the shoulder through specific exercises. By including crossover symmetry in your routine, you can build shoulder strength and improve mobility, which can enhance your swim strokes and bike handling. Typically these exercises may look like utilization of a band or pulley system where the bands/cables cross and simple motions like a row, external rotation, or horizontal abduction are performed. The rotator cuff is forced to stabilize the shoulder in these movements due to the cross over of the resistance. *Simple rotator cuff drills can be just as effective however. We like using the resistance bands for bilateral external rotation of the shoulders, elbows pinned at sides, or simply placing a resistance band around the wrists, pushing out to create tension, and raising arms up overhead.

Final Thoughts

The path of a triathlete is filled with challenges, but with the right training, you can protect your body from injury. Integrating these small yet powerful exercises into your routine enhances strength and stability and builds resilience against the demands of triathlon training.

From single-leg deadlifts to crossover symmetry, these underrated exercises can supercharge your overall performance and safeguard your body in the long run. Take time to incorporate them into your workouts, and you will discover new levels of strength and resilience.

So gear up and get ready to embrace the power of these exercises—your body will be grateful!

Citations:

Šuc A, Šarko P, Pleša J, Kozinc Ž. Resistance Exercise for Improving Running Economy and Running Biomechanics and Decreasing Running-Related Injury Risk: A Narrative Review. Sports (Basel). 2022 Jun 24;10(7):98. doi: 10.3390/sports10070098. PMID: 35878109; PMCID: PMC9319953.