4 of the Best Single-Leg Exercises for Runners
Some of the most overlooked groups of exercises in return-to-sport rehabilitation are Single-Leg Exercises! Any activity that you perform while standing will ultimately involve standing on one leg at some point throughout the movement. Whether it is walking, running, skipping, skating or jumping, the ability to balance and develop strength/power through one leg is incredibly important to performance. Here are some of my favorite exercises to improve single leg activation:
Single Leg Stance
The ability to stand on one leg while performing a task will help develop ankle/knee stability on the standing leg, while promoting glute strength in the leg that is in the air. There are many different ways to challenge yourself with these exercises too, such as varying the height of your knee, twisting your torso, performing a single leg deadlift or throwing a medicine ball. You can even change the surface of which you are standing on to make it easier or harder (flat ground would be the safest & easiest, while a foam cushion, sand or grass would be more difficult).
Single Leg Bridge
Although our glutes are a large muscle with many functions bilaterally, it is important to strengthen them individually! One of my favorite exercises is the single leg bridge. Perform this by lying on your back and holding one knee towards the chest (above the knee or behind the hamstring). Apply pressure into the ground with your opposite leg and drive the hips up towards the ceiling, clenching the glutes tightly at the top for a 3-5 second hold. To make this exercise more challenging, elevate the shoulders or elevate the base leg to add some variety!
Single Leg Hamstring Curl
This exercise requires a stability ball or slide board, which you may be able to find at the gym or local sporting goods store! Place one heel onto the ball and elevate the other leg. While digging your heel into the ball, lift the hips in the same fashion that you would perform a bridge. As your hips lift from the ground, pull the heel in towards the rear end, rolling the ball underneath you. Continue to drive the hips up towards the ceiling for full extension. Slowly lower back to the starting position on a 3 second count to focus on eccentric control.
Bulgarian Split Squat
If you find yourself performing a lot of squats but cannot seem to transfer that power into your sport, try adding single leg squatting into your program! Enter a split stance and place the rear foot onto a bench, chair or slightly elevated surface. Lower your rear knee towards the ground, performing a single leg squat with the front leg. Be sure to keep a vertical shin to maintain even foot pressure while avoiding harmful forces to the knee. You can perform this exercise using body-weight or add dumbbells/kettlebells for resistance.
If you are battling an injury that is stopping you from getting back to running, or you are a competitive runner looking to improve your times, do not hesitate to reach out to your local experts at Restore Physical Therapy! Click the button below to schedule a FREE Discovery Session to discuss your injury and determine if physical therapy is appropriate for you.
Dr Amanda & Dr Ross are both skilled in running analysis and have multiple tools at their disposal to help you achieve your goals!