Try these single-leg moves to boost strength and stamina

Most runners want to feel steadier on their feet, whether that’s holding form late in a tough run or staying consistent on climbs and tight turns. Single-leg work helps build that kind of control, strength and balance. When each side has to work on its own, you start to notice which parts of your movement could use a little more attention, and tweaking them can make a huge difference on race day.

Why single-leg work is vital

Coaches have used single-leg work for years, because it shows up in real-world movement, and there’s plenty of research that backs that up. In one recent study, published in Frontiers in Physiology, athletes who trained one leg at a time saw clear improvements in areas such as balance, quick bursts of speed and how much power they could produce off a single push. Running is really just a long chain of one-leg landings and one-leg push-offs, and if something’s a bit off on one side, you will eventually feel it in the hip, knee or ankle. Working one side at a time has a way of revealing the smaller pieces of your form that aren’t noticeable when both legs are doing the job together.

Moves that matter

Most runners do well starting with something that builds strength in a split stance (a Bulgarian split squat or a reverse lunge), something that teaches the hips to stay in charge (a step-up is good for that) and something that keeps your balance in check (a slow, single-leg deadlift will do it). Pick the ones that feel natural to you and work through them a couple of times a week. If one side feels noticeably harder, stay there a little longer instead of rushing to match reps from one leg to the other.

Add plyometrics to your warmup for increased power and strength

Bulgarian split squat

Stand a couple feet in front of a bench or step, back foot resting lightly behind you.

Drop straight down, allowing your front knee to bend while keeping your torso tall.

Push through the front foot to come back up, keeping the movement smooth, not rushed.

Reverse lunge

Step one foot back and lower your knee toward the ground.

Keep most of your weight on the front leg—that’s the one doing the work.

Drive back up to standing without rocking from side to side.

Step-up

Plant one foot firmly on a bench or sturdy step.

Press through that foot to stand tall on top.

Control the movement on the way down, instead of just dropping off the step.

Single-leg deadlift

Stand on one leg, with a slight bend in the knee.

Hinge forward by letting your torso tip and your free leg reach back.

Keep your hips level and return to standing without wobbling or twisting.

When to do them

The easiest way to make single-leg work a habit is by attaching it to something you already do. After an easy run, spend five minutes working through two of the movements. Or put them at the start of your strength session, when you’re fresh enough to keep good form. You don’t need a ton of reps or heavy weight; what matters is paying attention to how each side behaves.