{"id":66234,"date":"2018-03-08T12:15:33","date_gmt":"2018-03-08T17:15:33","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=66234"},"modified":"2021-05-19T10:18:17","modified_gmt":"2021-05-19T14:18:17","slug":"single-leg-exercises-strong-glutes","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/db\/single-leg-exercises-strong-glutes\/","title":{"rendered":"5 Single-Leg Exercises Every Runner Should Be Doing"},"content":{"rendered":"
\"Leg
Photo: Daily Burn 365<\/a><\/i><\/figcaption><\/figure>\n

When you think about what running really entails, it\u2019s actually a single-leg sport. You run with two feet, but it\u2019s the big, long strides<\/a> that help you go the distance. \u201cA stride in running is essentially a shifting single-leg hop,\u201d says Cheri Paige Fogleman, Daily Burn 365<\/a> trainer and certified run coach.<\/p>\n

So why are single-leg exercises the best type of strength training exercises<\/a> for runners? They closely mimic the work required for running. \u201cOften, we have one leg stronger than the other, and when we work single-leg style, we take away the possibility of one leg helping the other along,\u201d Fogleman explains.<\/p>\n

RELATED: <\/strong>3 Workout Moves for Seriously Toned Thighs<\/a><\/p>\n

Get a Leg Up on Your Training<\/h3>\n

 <\/strong>Whether you want to PR your next race<\/a> or finally address those muscle imbalances, now is the perfect time to incorporate more single-leg exercises into your workout repertoire. Going single-leg also requires coordination and balance<\/a> \u2014 two essential skills that will help you run more efficiently. Not to mention, at the end of a race, you\u2019ll need as much strength and power from each leg to help you sprint to the finish line. \u201cSingle-leg moves are great for non-runners, too, as walking and going up and down stairs all require single-leg strength,\u201d Fogleman says. Read on for Fogleman single-leg workout.<\/p>\n

RELATED: <\/strong>Leg Day Workout: 4 Strength-Building Exercises<\/a><\/p>\n

30-Minute Leg Workout for Runners<\/h3>\n

Whether you\u2019re running a 10K or half-marathon<\/a>, these single-leg drills will help fire up your core, quads, glutes and hamstrings. Because when fatigue really sets in during a race, you\u2019ll rely on these muscles to help you maintain form and charge through the finish line. Do eight to 10 reps for each exercise for four rounds.<\/p>\n

\"Leg
Photo: Daily Burn 365<\/a><\/i><\/figcaption><\/figure>\n

1. Single-Leg Deadlift<\/h3>\n

During a sprint, you want to cover as much ground as possible in the least amount of time. “That action of quickly pushing the ground away behind you is achieved by rapidly firing the hamstrings and glutes<\/a>,” Fogleman explains. These single-leg deadlifts are a great way to both strengthen and lengthen your hamstrings and glutes.<\/p>\n

How to: <\/strong>Stand with your feet together with your hands at your sides. If you want to take things up a notch, hold a dumbbell in each hand (a)<\/strong>. Shift your weight to your right foot and keep your right knee slightly bent for support. Then, extend your left leg behind you and hinge forward at the waist, keeping your spine long and straight. Avoid rounding your back (b)<\/strong>. Lower your hands until your back is parallel to the ground, and then return to the starting position (c)<\/strong>. Alternate sides.<\/p>\n

RELATED: <\/strong>Hate Squats? 7 Glute Exercises for an Instant Butt Lift<\/a><\/p>\n

\"Leg
Photo: Daily Burn 365<\/a><\/i><\/figcaption><\/figure>\n

2. The Clam<\/h3>\n

Weak glute medius and minimus muscles can cause hip instability, which leads to IT band<\/a> friction, a common issue among runners. \u201cWhen our hips are stable, these glute muscles prevent the knee from collapsing inward,\u201d Fogleman says.<\/p>\n

How to: <\/strong>Lie on your right side with knees bent and prop yourself up on your right forearm into a modified side plank<\/a> (a)<\/strong>. Square your hips and place your left hand at your waist, so your body forms a diagonal line from the top of your head to the ground (b)<\/strong>. Engaging your core, glutes and thighs, rotate your left leg open. Keep the knee bent and hips square to form a diamond (c)<\/strong>. Then, bring the left leg back down to the starting position (d)<\/strong>. Repeat on the left side.<\/p>\n

\"Leg
Photo: Daily Burn 365<\/a><\/i><\/figcaption><\/figure>\n

3. Pistol Squats<\/h3>\n

As one of the most challenging squat variations, it\u2019s important to practice these simple progressions<\/a> before you tackle the real deal. \u201cEven if you\u2019re only descending and ascending a few inches, or have your forward heel on the ground, you still benefit from the focused strength work of squatting,\u201d Fogleman says.<\/p>\n

How to: <\/strong>Stand with your feet hip-distance apart and hands by your sides (a)<\/strong>. Shift your weight to your left side and lift your right foot off the floor with your chest up, back straight and your left knee slightly bent (b)<\/strong>. Sit into a squat by hinging your hips back and extending your right leg in front of you, so it\u2019s parallel to the ground. At the same time, bring your hands in front of you (c)<\/strong>. Once you reach the bottom of the movement, begin standing back up to the starting position with control (d)<\/strong>. Repeat on the right foot.<\/p>\n

RELATED: <\/strong>21 Squat Variations So You Never Get Bored<\/a><\/p>\n

\"Leg
Photo: Daily Burn 365<\/a><\/i><\/figcaption><\/figure>\n

4. Breakdancer<\/strong><\/h3>\n

In addition to engaging your core, the breakdancer helps strengthen the adductors<\/a>, as one leg swings under and across your body while the other one stabilizes. You\u2019ll also hone your coordination skills with this move. \u201cThe breakdancer requires a connection through the obliques<\/a> to swing one arm in opposition to the striding leg. This is the same coordination we use when walking or running,\u201d Fogleman says.<\/p>\n

How to: <\/strong>Get into a tabletop position with your shoulders directly over your hands and knees bent on the floor (a)<\/strong>. Lift your knees an inch off the ground (b)<\/strong>. Then, lift your right hand off the ground, and rotate your hips so you kick your left leg out to the side to touch your right hand (c)<\/strong>. Repeat on the left side.<\/p>\n

\"Leg
Photo: Daily Burn 365<\/a><\/i><\/figcaption><\/figure>\n

5. Single-Leg Glute Bridge<\/strong><\/h3>\n

If you have muscle imbalances, this exercise is for you. This single-leg glute bridge<\/a> will tone up your glutes and hamstrings on both sides. \u201cWhen you raise your toes, you strengthen the anterior tibialis, which is a muscle that can help keep shin splints at bay,\u201d Fogleman says.<\/p>\n

How to: <\/strong>Lie on your back with your knees bent and feet flat on the floor (a)<\/strong>. Lift your left leg up to make a right angle with the floor and raise your hips off the ground, while your right knee remains bent (b)<\/strong>. Pulse your left leg up and down without dropping your hips. Be sure to flex your left foot and press down on your right heel (c)<\/strong>. Switch sides.<\/p>\n

For more leg exercises and bodyweight workouts, sign up for Daily Burn 365<\/a> and get the first 30 days FREE!<\/em><\/strong><\/p>\n

Read More
\n<\/strong>50 Butt Exercises to Sculpt Stronger Glutes
\n<\/a>50 Running Resources for Speed, Strength and Nutrition
\n<\/a>15-Minute Leg Workout to Tone Up Fast<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

When it comes down to it, running is a single-leg workout. These leg exercises will help power your glutes, hamstrings and quads to address muscle imbalances and build speed.<\/p>\n","protected":false},"author":90,"featured_media":66246,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[300,298,299,301],"tags":[32,313,437,108,281,341,343,100],"class_list":["post-66234","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-db365","category-db","category-programs","category-workouts","tag-bodyweight","tag-daily-burn-365","tag-glutes","tag-running","tag-strength-training","tag-tax1living-well","tag-tax2exercise","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/66234","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/90"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=66234"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/66234\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/66246"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=66234"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=66234"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=66234"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}