In our book, Strength Training for Runners, Nikki and I included the single leg squat. It is an exercise that I like to add into a runners program for several reasons:
1. It requires you to use a single leg to produce force; this translates well into running which requites this movement to be repeated 1000’s of times.
2. It helps develop stability in the hips and knees. One of the premises that we have discussed in our book is that when a runner begins running more miles and increasing the intensity of their runs, if they have poor stability (primarily hip abduction and external rotation strength) they will be more prone to injury. The research we share in the book supports this theory.
The NASM training that Nikki and I attended back in June also used the single let squat as an assessment for specific movement patterns, muscle imbalances and range of motion (just another use that a trainer may have for this exercise).
As I continue to build the list of exercises that I do on the TRX Suspension Trainer, I have found the single leg squat to be one that I find very effective. I like how the TRX allows the non-power leg to follow a more natural “running” motion. It allows this motion, but it doesn’t interfer with the stability aspect of the exercise – the exercise still requires a person to maintain good stability through the entire motion of the downward and upward phase of the movement. By adding pauses at the bottom and top of the movement, you can add aditional stability challenges.Â
Here’s a picture from the Fitness Anywhere site that displays this exercise at the bottom of the exercise movement:
 Hope you are staying injury free!
