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Hãy viết đoạn tóm tắt về nội dung bằng tiếng việt kích thích người mua: I did kettlebell hip marches every day for a week — here’s what happened to my body

This year, I have really been focusing on strengthening my hips and knees, and discovering kettlebell hip marches has been a game-changer. 

Why? As with many other runners, the areas I tend to feel the most pain in from running are my hips and knees. I convinced myself for too long that this was down to my height. Being taller, I had longer limbs to carry and this caused added strain, or so I told myself. But this was me simply ignoring the fact that working on strengthening these areas will in fact help injury-proof myself and just make me a better runner overall.

and lifting your leg up while standing strong on your other foot? It’s kind of hard, but wow, does it feel like it’s doing my hip flexors a real big favor.

It turns out my hip flexors weren’t the only thing I was working on when I tried doing 24 kettlebell hip marches every day for a week. So I spoke to Wendy Batts, a NASM certified fitness instructor to find out a little more about this exercise and a proper walk-through on how to perform it correctly.

Our Expert

Our Expert

Wendy Batts

Bowflex Selectech 840 kettlebell) or the lightest kettlebell I could get my hands on at the gym and that my foot would fit through. 

Strength levels will vary, especially with a balance based exercise like kettlebell hip marches, so make sure to practice without the weight and only progress onto using a light and manageable weight when you feel confident in your form.

It humbled me in the gym

Single-leg exercises are unforgivably more challenging than bilateral exercises. I try not to have any shame in the gym when I wobble into a Bulgarian split squat stance, or during a single leg deadlift, but I’ll admit there is something embarrassing about losing your footing and wiggling to regain it. This was the same when I tried my first set of kettlebell hip marches.

Not only does it look a bit odd putting your foot through the weight instead of your hand, but it also requires a good base level of balance and stability to stay upright and in good form while lifting your leg through the movement. So if you are trying this for the first time, don’t be scared to drop your ego and remember everyone else in the gym is too busy focusing on what they look like to notice what you are doing.

Like with anything, the more I practiced my kettlebell hip marches throughout the week the more stable I felt.

I felt it in more places than my hips

While performing the weighted hip marches, I could feel a real strain in my hip flexors, but not in a harmful way. It was more in a way that I could tell these hips needed this kind of strength and conditioning. I could feel this most when I lifted my working leg as high as possible. As Batts told me, doing this emphasizes the deep hip flexors, like the psoas, which in addition to flexing the hip, is also involved in stabilizing your lower back.

But as my week of kettlebell hip marches progressed, I also started to feel things working in my core and in the stabilizing leg. 

Again, Batts made sense of this, “Because the psoas is deep to the ab muscles, you may feel this exercise in the lower abdominal region when performed correctly,” she explained, “Conversely, on the stance leg, the muscles that stabilize the foot and ankle, quadriceps, and outer hip and glute muscles are going to be working hard to maintain a stable and strong base for you to perform the hip march movement.”

I liked working on my balance and strength

It’s no surprise that I haven’t built indestructible hip flexors from one week of kettlebell hip marches. However, with this exercise under my belt, I do feel better equipped to improve my balance, which will help my body’s response to things like trips and bumps on a run or hike, lessening the risk of falls or injuries. 

I also feel like the increased muscular strength and joint support from doing this move more regularly will help reduce any level of stress or pain I tend to experience in my hips when running or walking for long distances.

I did kettlebell hip marches every day for a week — verdict 

I found this to be a really useful exercise and one that has many benefits. It’s not something I’ll continue to do every day but it has become a great finishing exercise for my strength sessions.

Whether you are looking to better your posture, up your yoga game, or make your body more resilient for your senior years, kettlebell hip marches are one to consider. 

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