How to Do a Leg Crank Triathlon Training Exercise

Training for a triathlon requires a strong core and tremendous leg strength. This triathlon training exercise will help develop leg strength and endurance as well as the muscles of the core. These factors improve all stages of the triathlon, from the kick in the swim to the pedal stroke in cycling, as well as leg and core strength for running.

Difficulty: Easy

Instructions

Things You'll Need:

• Stability ball

1. See your physician prior to beginning any type of exercise program, and before training for a triathlon or other strenuous event.

2. Slide the body across the top of the stability ball so that you end up in a pushup position with your arms straight, hands in line with the shoulders, legs straight and shins on the top of the ball.

3. Contract the abdominal muscles and glutes to help with balance and to stabilize the back muscles.

4. Lift the right leg and keep it straight, up and to the side of the ball.

5. Use the abdominal muscles to pull the knee of the left leg into the chest. Bend at the knee joint and balance on the shin and top of the left leg.

6. Hold the tuck position for about 5 seconds and then slowly return to the starting position; use the core muscles to keep your balance.

7. Repeat with the same leg 8 to 12 times, then switch to the other leg. Be sure not to let the back hyperextend during the extended movement.

Tips & Warnings

• This tuck move helps to build leg strength, and the ability to hold the position properly requires a strong core.

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