9 Single-Leg Exercises to Prevent Running Injuries

Updated OnJuly 27, 2017
Written by
Mackenzie Lobby

Single-Leg Hip Drive

Stand as if you're about to begin to run. Keeping your left foot flat on the ground, drive your knee forward until your thigh is at a 90-degree angle with your body. Simultaneously drive your arms in the running motion. Bring your leg back down and repeat. Complete sets of 20 repetitions on each leg.

More: Hip Strengthening and Mobility Exercises for Runners

Single-Leg Hops

On a track or flat road, stand on one leg. Exaggerating the running movement of your arms, hop forward on one foot. Complete two sets of 30 meters on each leg.

More: 10-Minute Plyometric Workout for Runners

Single-Leg Lateral Hops

Similar to the single leg hops, stand sideways and hop to one side, using your arms for balance. Complete two sets of 30 meters on each leg.

Hopstar

With chalk, draw a large star on the pavement. Balance on one foot on one of the points of the star, then hop to a point on the opposite side, then hop backwards to another point on the other side. Hit each point once. Complete three sets of one time around the star on each leg.

Single-Leg Box Jump

Find a steady two-foot high platform on which to jump. Stand on one foot with your arms in the running position with your back leg off the ground and bent behind you. Power forward and up using your arms and land on top of the platform on one foot. Complete five repetitions on each side.

More: 5 Steps to a Perfect Box Jump

Teeter Totter

Stand with your arms at your side and your left foot behind you. Slowly lean forward, picking up your left leg and stretch it out behind you. Keep your left arm to your side and put your right arm out over your head. Continue to lean forward until your trunk and right arm are parallel with the floor. Complete one set of 15 repetitions on each side.

Single-Leg Jump Rope

Stand on one foot with the other leg slightly bent behind you. Begin to jump rope on that single foot for 30 seconds, and then switch legs. Complete three sets of 30 seconds on each leg.

More: Skip Away the Pounds: 10-Minute Jump Rope Workout

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About the Author

More Articles From Mackenzie ? Mackenzie Lobby
Mackenzie Lobby is a Minneapolis-based freelance writer and photographer with a Master's in Kinesiology from the University of Minnesota. She has run 10 marathons and is a USATF certified coach. When she's not writing, she's out swimming, biking, and running the Minneapolis Chain of Lakes. Check out her website at mackenzielobby.com.