Lateral Skater Drill with Trunk Rotation | Postpartum Running Strength for Mother Runners
42Looking for a powerful exercise to improve strength, balance, and core control as a runner—especially after pregnancy? This lateral skater drill with trunk rotation is designed for mother runners and postpartum athletes who want to build stability, impact readiness, and rotational core strength that directly translates to smoother, stronger running.
Unlike straight-ahead moves, the lateral skater challenges your body in the side-to-side plane—improving hip, glute, and pelvic stability. Adding upper trunk rotation integrates your core and thoracic spine, helping you coordinate movement between your trunk and pelvis, which is essential for efficient running mechanics and pelvic floor support.
How to do it:
Begin in an athletic stance with soft knees and core engaged.
Hop laterally to one side, landing softly on a single leg.
As you land, rotate your upper trunk toward the landing leg, letting your arms reach in the opposite direction.
Reset your balance, then push off and repeat to the other side.
Stay focused on soft landings, controlled rotation, and trunk–pelvis coordination.
Why it matters for runners (especially postpartum):
Improves single-leg strength and dynamic balance for more efficient stride mechanics
Trains impact absorption to reduce risk of running-related injuries
Builds rotational core stability—key for runners with pelvic floor concerns like leakage or prolapse
Enhances coordination between the trunk and hips to support smoother running form
👉 Add this drill to your postpartum return-to-run program or use it as part of your warm-up, strength, or cross-training routine. Aim for 2–3 sets of 30–60 seconds, focusing on quality over speed.
💬 Are you a mother runner working on your comeback? Drop your questions in the comments and let me know how this move feels for you!
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