# Single-leg training advice for runners

> Live situation record from CLSTR: https://clstr.news/situations/single-leg-training-advice-for-runners
> Updated: 2026-08-07T03:43:57.000Z. Sources: 2. Developments: 2.

Fitness publications initially highlighted the importance of strength training for runners, recommending single‑leg movements such as hip thrusts, lateral band walks, curtsy lunges and Bulgarian split squats to target glutes, hip stabilizers, hamstrings and core. The guidance stressed that adding weight and progressing to more complex or explosive drills can improve speed, endurance and reduce injury risk, especially for women over 40 who need to counteract age‑related muscle loss.

A week later, experts including a New York physical therapist and a Colorado personal trainer reinforced the benefits of unilateral work. They advocated single‑leg squats, box squats and other drills to enhance balance, core stability, coordination and correct leg dominance. One‑legged hopping was also promoted as an equipment‑free exercise that raises heart rate, strengthens calves, hamstrings, quadriceps and glutes, and sharpens mental focus, broadening the fitness advice beyond runners to overall health and injury prevention.

## Timeline

### 2026-08-07: Single-Leg Exercises Boost Balance and Strength, Experts Advise

Experts recommend single‑leg workouts and hopping to improve balance, core strength, coordination and reduce injury risk.

2 sources. https://clstr.news/cluster/single-leg-exercises-boost-balance-and-strength-experts-advise

### 2026-07-31: Runners' Strength Training Guidance Emphasizes Single-Leg Workouts

Running experts recommend single‑leg strength work and progressive loading to boost performance and cut injury risk, with added focus on women over 40.

3 sources. https://clstr.news/cluster/runners-strength-training-guidance-emphasizes-single-leg-workouts

---
Cite as: Single-leg training advice for runners. CLSTR, https://clstr.news/situations/single-leg-training-advice-for-runners