Strengthen your sit bones for better athletic performance
What's the story
The ischial tuberosity, also known as the "sit bones," is a key player in many physical activities, including running and cycling. Strengthening this area can significantly improve athletic performance and decrease the risk of injury. This article provides a list of five effective exercises to target and strengthen the ischial tuberosity, intending to enhance overall lower body strength and stability.
Bridge lifts
Bridge lifts for core stability
Bridge lifts work wonders for the ischial tuberosity. Lie on your back, knees bent, feet flat. Lift hips towards the ceiling, hands by your sides. Hold for three seconds, then lower. Do 10 to 15 reps. This exercise targets the ischial tuberosity, strengthens the glutes, and improves core stability.
Hamstring curls
Hamstring curls for targeted strengthening
Hamstring curls isolate the muscles that originate from the ischial tuberosity. You can either use a leg curl machine at the gym or do lying hamstring curls at home with resistance bands. Do three sets of 10 repetitions on each leg. Make sure to keep the movement controlled to engage your muscles the most.
Deadlifts
Deadlifts for overall lower body strength
Deadlifts are an excellent exercise for strengthening the muscles around the ischial tuberosity, as they work multiple muscle groups simultaneously. Start with a comfortable weight, focusing on proper form before progressively increasing the weight. Maintain a neutral back, hinging at the hips and bending the knees to lower down and raise up. Doing three sets of eight reps can greatly improve lower body strength.
Squats
Squats: The ultimate lower body exercise
Squats are a great exercise for strengthening your lower body, including the ischial tuberosity. Stand with your feet shoulder-width apart and lower into a squat as if sitting back into a chair, keeping your chest up and knees behind your toes. Aim for three sets of 12 repetitions, gradually adding weight as you become more comfortable with the exercise.
Step-ups
Step-ups for functional strength
Step-ups closely replicate real-life movements, which makes them a great functional exercise for targeting the ischial tuberosity. Simply step up onto a bench or step platform with one foot, bring your other foot up to meet it at the top, and then step back down in the opposite order. Switch legs after each set of 10-12 reps on each side.