Single-Leg Exercises Every Runner Should Master
Build Strength, Stability, and Speed with These Essential Movements
Running is a single-leg sport—with each stride, you’re balancing on one leg while propelling yourself forward. Yet, many runners neglect single-leg strength training, which is essential for balance, power, and injury prevention.
At Invictus Smart Performance, we emphasize single-leg exercises to improve stability, coordination, and running efficiency. Mastering these movements will help you become a stronger, faster, and more resilient runner.
Why Single-Leg Exercises Are Crucial for Runners
Unlike two-legged exercises (like squats or deadlifts), single-leg exercises mimic running mechanics, reinforcing the muscles responsible for each step.
Benefits of Single-Leg Strength Training for Runners:
Improves Balance & Stability – Strengthens stabilizing muscles to prevent side-to-side movement.
Enhances Running Efficiency – Builds power in glutes, hamstrings, and core for a stronger push-off.
Reduces Injury Risk – Fixes muscle imbalances that lead to knee pain, IT band syndrome, and shin splints.
Increases Stride Power – Develops strength in hip flexors, calves, and hamstrings for better propulsion.
Master these single-leg exercises and watch your running performance soar!
Single-Leg Exercises Every Runner Should Master
1. Bulgarian Split Squats
Why It’s Important: Builds quad, glute, and hamstring strength, improves knee stability.
How to Do It:
Stand in a lunge position with your back foot resting on a bench.
Lower your back knee toward the ground while keeping your front knee aligned.
Push back up through your front foot.
Reps: 8-12 per leg | Sets: 3
Pro Tip: Hold dumbbells or a kettlebell for added resistance!
2. Single-Leg Deadlifts
Why It’s Important: Strengthens hamstrings, glutes, and lower back, improves balance.
How to Do It:
Stand on one leg, holding a dumbbell in one or both hands.
Hinge at your hips, lowering the weight while extending your back leg.
Return to standing while engaging your glutes.
Reps: 8-12 per leg | Sets: 3
Pro Tip: Keep a slight bend in the standing knee to maintain control.
3. Step-Ups
Why It’s Important: Develops single-leg power and knee stability—perfect for uphill running.
How to Do It:
Place one foot on a bench or sturdy box.
Push through your front leg to lift your body up.
Lower back down under control.
Reps: 10 per leg | Sets: 3
Pro Tip: Hold weights to make it more challenging.
4. Skater Hops
Why It’s Important: Improves lateral stability, strengthens glutes and ankles, and enhances agility.
How to Do It:
Stand on one foot and jump sideways to land on the opposite foot.
Keep your landing soft and controlled.
Reps: 15 per leg | Sets: 3
Pro Tip: Go for distance instead of height for better running carryover.
5. Single-Leg Glute Bridge
Why It’s Important: Strengthens glutes and hamstrings, crucial for a powerful stride.
How to Do It:
Lie on your back, knees bent, feet flat.
Extend one leg, push through the opposite heel to lift your hips.
Lower slowly and repeat.
Reps: 12 per leg | Sets: 3
Pro Tip: Squeeze your glutes at the top for max activation.
6. Pistol Squats (Assisted or Full)
Why It’s Important: Improves leg strength, control, and mobility.
How to Do It:
Stand on one leg, extending the other in front.
Lower slowly into a squat while keeping your torso upright.
Push back up through your standing leg.
Reps: 5-8 per leg | Sets: 3
Pro Tip: Start with a box or TRX for support if full pistol squats are too difficult.
7. Single-Leg Calf Raises
Why It’s Important: Strengthens calves and Achilles tendon, reduces risk of plantar fasciitis.
How to Do It:
Stand on one leg on a step or flat surface.
Push through the ball of your foot to rise onto your toes.
Lower slowly under control.
Reps: 15 per leg | Sets: 3
Pro Tip: Perform eccentric slow lowers to maximize benefits.
How to Integrate Single-Leg Training into Your Routine
2-3 Days Per Week – Add single-leg strength to your strength routine.
Before Runs (Activation Work) – Light sets of glute bridges, step-ups, or calf raises before your run.
After Runs (Strength Work) – Full lower-body strength sessions on easy or cross-training days.
Progress Gradually – Start with bodyweight and increase resistance as you build strength.
Run Stronger, More Balanced, and Injury-Free
Single-leg exercises are essential for every runner looking to build power, efficiency, and injury resilience. Whether you’re training for a marathon or just aiming to run pain-free, mastering these movements will take your running to the next level.
At Invictus Smart Performance, we design custom strength programs for runners to help them train smarter and stay injury-free.
Contact Us Today to get a personalized strength plan tailored to your goals!
