Why: To strengthen the leg muscles in a running-specific manner, with strong emphasis on the hamstrings and gluteal muscles How: Stand on one leg directly in front of a chair, weight bench, or platform; face away from the chair or bench. Keep the non-support leg straight and extended out in front of your body. Slowly descend with your buttocks moving downward to the chair by squatting on the supporting leg. Continue to hold the non-supporting leg out straight. Keep the upper body relatively vertical and relaxed at all times. When your buttocks reach the chair or bench, gradually rise by straightening the supporting leg. Move in a smooth, controlled manner at all times. Don't let the buttocks slam onto the chair, and move upward after reaching the chair in a smooth and coordinated manner.