Single Leg Squat Exercise for Runners

The single leg squat is one of the most functional exercises a runner can perform. Running is essentially a series of single-leg hops, making single-leg strength exercises particularly relevant for improving running performance and reducing injury risk.

Benefits of Single Leg Squats

This exercise simultaneously challenges strength, balance, and neuromuscular control. It targets the quadriceps, glutes, and hip stabilisers while also placing demands on the ankle and foot to maintain balance. Any weakness or imbalance between sides becomes immediately apparent during this exercise.

How to Perform the Single Leg Squat

Stand on one leg with the other leg extended slightly in front of you. Slowly lower yourself by bending your standing knee and pushing your hips back, as if sitting into a chair. Descend as far as you can while maintaining good alignment of your knee over your toes. Push through your heel to return to standing.

Progression Guide

• Start with partial range squats, using a chair for support if needed
• Progress to full-range single-leg squats as strength improves
• Use a mirror to monitor knee alignment and avoid inward collapse
• Add weight with dumbbells or a kettlebell for increased challenge
• Aim for 3 sets of 8-12 repetitions on each side

Watch for compensatory movements such as the knee falling inward, excessive forward lean, or hip drop on the non-standing side. These compensations indicate areas of weakness that need to be addressed with targeted exercises.