This is a great exercise to help strengthen the glutes, as well as improve balance and coordination. The glutes are one of the most powerful muscle groups in the body. When they're strong and firing properly, they can help improve a runner's speed. Another benefit of single-leg work is that it helps stabilize and strengthen the ankles. This is important because when you run, you're landing on one foot at a time.
- Stand with your feet hip-distance apart. If you like, you can press your palms together to help with balance, or place your hands on a steady support.
- Shift your weight onto your right foot, and lift your left heel off the floor. This is a good starting point to check your balance.
- Keeping your hips level and a slight bend in your right leg, start to hinge your torso forward from your hips. (Keep your back flat and your core engaged). At the same time, lift your left leg up to hip height or the height at which you feel your left glutes activate.
- Hold this position for 15 to 30 seconds, then lower your left leg down and switch sides.
