Runners Single Leg Off Box Pelvic Push with Rings
Elevated single-leg variation using rings for added stability challenge and range.
Glutes & HipsAdvancedStrengthCompound
At a glance
| Muscles worked | Primary: glutes & hips. Secondary: core, hip flexors |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Advanced |
| Type | Strength · Compound |
| Sets & reps | 3 sets × 8-10 each side |
| Estimated calories burned | ~30 kcal |
How to do it
- Place the rear foot on a box and hold the rings for support.
- Sink into a deep runners stretch position.
- Drive the pelvis forward while maintaining ring tension.
- Return with control.
- Complete reps then switch sides.
Equipment
- Box or Bench
- Olympic Rings
Coaching tips
Benefits
Elevated single-leg variation using rings for added stability challenge and range.
Common mistakes
Avoid losing ring control or rotating the hips.
Make it harder
Increase box height or add a pause.
Make it easier
Perform without rings or on the floor.
Breathing
Inhale into the stretch, exhale on the push.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Advanced · 3 sets × 8-10 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.