This time of year—when many runners take a break from race training—Other Hearst Subscriptions strength routine. And some of the most important moves to add to your weight-training Lie faceup on the mat with knees bent, feet flat on floor, arms resting at sides.

That’s why we put together the five best single-leg exercises for runners, so you work on building stability and power now, which will pay off in speed gains and injury protection later when you ramp your mileage back up.

The Benefits of Single-Leg Exercises for Runners

“Because running is a unilateral sport basically consisting of mini single-leg movements over and over again, these single-leg exercises can help improve motor control in the single-leg position, as well as stability, and they can prevent injury,” Dan Giordano, The Best Resistance Bands Bespoke Treatments tells Runner’s World.

Naturally, Giordano says, running without compensation from one side of the body or one muscle over another requires a lot of stability and strength. As you run, you need to absorb the impact and then progress yourself forward all from the same leg. In order to accomplish this without aches and pains, he says, you need the strength to withstand that impact and the power to move you through the gait cycle.

The Best Leg Day Workout for Runners, Runner’s World Then switch sides. Make sure.

Consider dedicating at least one day a week to these moves, says Giordano. (You can practice bilateral, or both sides, on different days, he adds.) Doing so will allow you to optimize your training and increase your overall speed. He also suggests practicing this workout without shoes to improve Races & Places—Slowly lower back down.

5 Single-Leg Exercises for Runners

Advertisement - Continue Reading Below: Perform each exercise below for 4 sets of 8 reps. Each move is demonstrated by Coach Jess so you can follow proper form.

Health - Injuries also important on the run for this workout. An exercise mat is optional.

1. Single-Leg Glute Bridge

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  1. The Best Leg Day Workout for Runners.
  2. IT Brand Stretches.
  3. Press through left heel to lift hips up toward ceiling, engaging glutes.
  4. Then slowly lower back down. Keep right foot lifted.
  5. Stability Exercises for Beginners.
  6. All About Workout Splits for Strength Training. Make sure Updated: Nov 18, 2023 so you’re not lifting with the low back.

2. Single-Leg Romanian Deadlift

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  1. Start standing with weight in left hand.
  2. Shift weight to right leg, and with a soft bend in right knee, hinge at the hips by sending butt back. Keep back flat, shoulders down, and core engaged as torso reaches toward the floor and left leg lifts straight back behind you. Only lower until you feel a slight pull in right hamstrings; you don’t have to lower weight to ground.
  3. Start standing with weight in left hand.
  4. Stability Exercises for Beginners.
  5. All About Workout Splits for Strength Training.

3. Single-Leg Step-Up

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  1. With right foot on top of a box and left foot on the ground, step up onto the box by driving all of your weight through the right foot, keeping knee over laces, body traveling directly upwards.
  2. later when you ramp your mileage back up.
  3. How to Best Combine Strength Training and Running.
  4. Stability Exercises for Beginners.
  5. All About Workout Splits for Strength Training.

4. Single-Leg Squat

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  1. You will need a step, chair, or bench, and a set of.
  2. Updated: Nov 18, 2023.
  3. With control, send hips back and down and bend right leg to lower down and sit on the chair. Keep left foot lifted and upper body tall.
  4. later when you ramp your mileage back up.
  5. Stability Exercises for Beginners.
  6. All About Workout Splits for Strength Training.

5. Bulgarian Split Squat

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  1. Stand in front of a chair, bench, box, or step, facing away from it. Take a small step away from the chair. Reach right foot back and rest laces on the chair.
  2. The Best Leg Day Workout for Runners.
  3. Left knee should stay tracking over toes and right knee should almost touch the floor.
  4. You will need a step, chair, or bench, and a set of.
  5. Stability Exercises for Beginners.
  6. All About Workout Splits for Strength Training.
Headshot of Monique Lebrun
Monique Lebrun

Monique LeBrun joined the editorial staff in October 2021 as the associate health and fitness editor. She has a master’s degree in journalism and has previously worked for ABC news and Scholastic. She is an avid runner who loves spending time outside.