By Brian Beatty

“If you want to run, you have to “Do It On One”

Every running stride is repetition of Single Leg Stance. The objective of this theoretically simple, but realistically challenging exercise is to refine your control when on one leg so that your energy expenditure in running goes toward moving you forward, not just holding you upright.


  • Practicing  with a mirror initially can help with feedback. Place an object 8-12” high on the floor directly in front of your foot on the side you will be squatting with.
  • Lift the opposite foot a couple of inches off of the ground. Keep it beside the standing leg. Shift so that your foot, knee, hip joint center and ear are in a straight line.  Your pelvis and shoulders should remain level with the ground.
  • If you can’t find and hold this alignment on one leg, then add enough weight to the other leg to get into desired alignment.
  • Maintaining this alignment, slowly squat down. Start the movement by taking your hip back and down. Reach toward the cone/object with the arm opposite from the squatting leg.
  • Go as far as you can holding the alignment from the front, keeping the spine long as you bend from the hip and maintaining the knee over, but not in front of your foot.
  • Return to standing. Repeat up to 15 times a side, or as many as you can comfortably do without sacrificing the desired alignment.  You should feel that the muscles around the hip joint are working the most.

Brian Beatty, PT and the Balanced Movement team are hard at work turning decades of Endurance Athletics experience into online learning platforms. Visit for more Running Strength and Skills.