Squats are essential for runners. I’ll have a full episode soon covering the most essential strength training exercises for runners. Squats will be included.
Single leg squats are terrific, but they aren’t easy, especially as we get older. Before my hip replacement surgery, they were impossible for me. Now I can do them, although I can’t go as low as my younger co-workers. We tried them one day at the clinic in a rare quiet moment.
But that’s ok, I’m pleased that I can do single leg squats at all. Being hampered by injury sucks, to be blunt, so getting back to full strength is terrific.
The basic single leg squat starts:
Stand on one leg with the other leg off the ground, knee raised slightly in front. Make sure you have a chair or wall or something to grab onto close to you in case you lose your balance. Kneel down, going into a squat on the one standing leg slowly, as far as you can, trying not to go too far over your toes with your raised leg in front of you.
You don’t have to go down too far to be effective. This is a very good exercise with just a bit of effort. For many of you, it’s probably pretty easy, for some of us, it’s a lot harder. Take your time and try a few. Go slowly and see what you can do.
You may find it easier to keep your raised leg in back of you instead of in front.
A great variation to try is a single leg squat from sitting in a chair or a bed. It’s harder if the chair or bed is lower. Try it out!
Adding this exercise to your strength training a couple times a week will make a difference. If you feel pain in your knees, then stop immediately.