High Knee March with Trunk Rotation | Postpartum Running Drill for Mother Runners & Core Stability
5If you’re a mother runner returning to running postpartum, this high knee march with trunk rotation is the perfect drill to build core control, hip mobility, and running-specific strength. It’s safe, scalable, and highly effective for women rebuilding stability after pregnancy, while also improving running mechanics and pelvic floor support.
Unlike a traditional march, adding upper trunk rotation challenges your balance, engages your obliques, and teaches your body to coordinate movement between the trunk and pelvis—critical for smoother, stronger running stride mechanics.
How to do it:
Stand tall with core engaged, shoulders relaxed.
Drive one knee up toward hip height into a controlled high-knee march.
As the knee rises, rotate your upper trunk toward that side, keeping hips facing forward.
Lower the leg with control and repeat on the opposite side.
Focus on posture, balance, and controlled rotation—not speed.
Why it’s great for mother runners:
Builds single-leg balance and stability for efficient running stride mechanics
Improves rotational core strength for better trunk-pelvis coordination
Reinforces posture and impact readiness during return-to-run phases
Supports pelvic floor by training whole-system stability, not just isolated muscles
👉 Try this drill as part of your warm-up, core work, or postpartum return-to-run routine. Start with 2–3 sets of 8–10 controlled reps per side, focusing on quality over quantity.
💬 Are you working on your return to running after pregnancy? Comment below how this drill feels for you!
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