April 28, 2025
Optimal running performance and injury prevention is developed in the gym. Runners that adequately strength and cross train display better running efficiency and will run faster come race day. To achieve this, runners need to be smart when selecting exercises in the gym. Training should be focused on mobility, stability, and strength, and one of our favorite exercises at Vital Force Physio — the Standing Single Leg Fire Hydrant — addresses each of these components.
By leaning forward and slightly bending the knee, the runner is placing themselves in the perfect position to run. This posture of hip, knee, and ankle flexion is vital to absorb and produce force during the gait cycle. By placing load into this position, the body accommodates to the new mobility and will replicate it during runs.
The fire hydrant forces the runner to balance and control their body on one leg. Single-leg stability is required for good energy transfer during runs. Better energy transfer results in more efficient running, fewer injuries, and faster times.
Stronger runners are faster runners. Don’t let the small resistance band fool you — this exercise is a glute burner! Increased glute strength is important for force production and running speed.
If you are a runner who is in pain or looking to improve your running times, give the Single Leg Fire Hydrant a try!
Run. Lift. Move,
Dr. Bryan Vranic, PT, DPT, CSCS, CF-L1
Performance Physical Therapist, Vital Force Physio
This is not intended to be medical advice. It is for educational purposes only. Please consult your Physical Therapist, Physician, or Healthcare Provider before starting any new exercise program.
