The Exercise: Single Leg Squat
Why This Exercise Is Important: You spend more time on one leg than you realize, especially if you're a runner. Every time your foot hits the ground when running, you are in single leg stance with ground reaction forces almost three times your body weight acting on you. Due to this, it is important to strengthen single leg positions; research has shown excellent gluteal muscle activation for single leg squatting.
When to Perform It: This exercise can be performed two to three times per week along with other lower body and core exercises as a good supplement to your regular cardiovascular routine.
How to Make It More Challenging: Balance is crucial when it comes to single leg squatting. It is recommended that you start using upper body support or shortening the motion. However, as you get the hang of this exercise, you can either deepen the movement or attempt the exercise without upper body support.
The Exercise: Hip Thrusters
Why This Exercise Is Important: Gluteus maximus strength is extremely important as it is the largest and most effective muscle when it comes to controlling hip extension. As a runner, good hip extension is crucial for proper stride length, and the stronger your gluteus maximus, the more power you can generate with each push off. Multiple studies have shown that hip thrusters produce greater gluteal muscle activation than other traditional lifts.
When to Perform It: This exercise can be performed two to three times per week along with other lower body and core exercises as a good supplement to your regular cardiovascular routine.
How to Make It More Challenging: Once this exercise has become less challenging, increase the difficulty by performing it with weight added to your abdomen or pelvis. This can be done by placing either a free weight or a Smith Machine bar on your lap.