One of the best exercises for runners, whether recovering from an injury or trying to prevent one, is the one leg squat.
- Strengthen stabilizers (e.g. adductors)
- Improve balance
- Enhance pelvic stability
- Demonstrate areas of weakness or instability
- Balance on one leg. Flex the knee of your non-weight bearing leg so that the foot is pointing toes down, behind you. This is a similar position to the recovery phase in running.
- Keep the arms loosely out to the side to assist in balance. Don't grab on to anything for support.
- Bend at the knee, and lower yourself. Go down to approx. a 90-degree bend at the knee, and then back up again.
- Keep your balance, and observe if you have more difficulty with one leg.
- Watch yourself in a mirror. Concentrate on keeping the pelvis in a stable plane. Look for an abnormal side-to-side tilt, or ant/post tilt.
- Usually, 3 sets of 20 for each leg is sufficient Color
- As you get better at this, add some weight. You can do this with hand held weights, or a bar across the shoulders.
Mr. Bones the animated skeleton demonstrates the one-leg squat. This short QuickTime movie (667 k ) is best viewed by having your movie-player continuously loop back through the cycle (or just repeatedly press the play key)
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