Yesterday we concentrated on balance and composure rather than strength so you should be well rested and ready to hit up another classic stability exercise today: the Single Leg squat. Want to avoid ‘runner’s knee’ and ITB syndrome? Strengthen your VMO – short for “Vastus Medialis Oblique” to help maintain the correct position of your patella as your knee pivots during your run.

Get ahead of the curve and let’s try not to help your physio save up for a new car!

Single Leg Squat

This exercise can be as difficult or as easy as you choose. Your target is to perform the squat at an intensity that has you questioning whether you can do ten squats in a row, no harder. The difficulty of the squat can be increased by performing the movement slower and sitting lover into the squat. Only raise the difficulty to a level where you can still maintain technique.

To perform the squat, stand tall, looking ahead with your hips parallel and level. As you raise one leg in front of you, take care to not let your unsupported hip drop. Keep both hips parallel and level at all times. Tense your core to do this.

Balancing on the one leg, initiate the squatting movement from the hips, as you did yesterday. Keep a straight back and tall body. Sit back into the squat as though looking for a chair to lower into, supporting your weight through your heel, not your toes.

Check out the pictures for examples.

Step 1 – Start Tall


Step 2 – Find a point that you can return from


Step 2b – Remember, go as low as you can manage 😉


Step 3 – Stand back tall. Push those hips through.


The Exercise Set

Today we will start with the single leg squat and then move on to around the world. This isn’t a rest day, after all! Check out the cues for Around the World if you have forgotten them.

If you are overcoming any knee injuries, don’t perform the squat. Done right, this movement will strengthen your legs and should help to avoid future knee problems but always seek medical advice before jumping in.

StepInstructionLevel 1Level 2Level 3
1Single Leg Squat 10 as low as possible with return10 as low as possible with return10 as low as possible with return
2Rest30 seconds30 seconds20 seconds
3Hold a Front Plank40 seconds50 seconds1:05 min
4Rest30 seconds30 seconds20 seconds
5Hold a Side Plank on your left arm40 seconds50 seconds1:05 min
6Rest30 seconds30 seconds20 seconds
7Hold a Glute Bridge40 seconds50 seconds1:05 min
8Rest30 seconds30 seconds20 seconds
9Hold a Side Plank on your right arm40 seconds50 seconds1:05 min
10Rest1:30 mins1:15 mins1 min
11Repeat Circuit1 more time (2 sets total)1 more time (2 sets total)1 more time (2 sets total)

Nice work!

Did you know we will be running at Karawatha forest next year? In only a few weeks we will start Wild Runner training sessions at our third run location, giving even more of you a chance to get out training on the trails! Sound interesting? Check out January’s calendar here. Why not come along and try us for free? We have sessions for all abilities and if you would like to chat about where you fit, hit reply to this email or give us a call!

This is where we run!

Brisbane Trail Running

See you tomorrow, Wild Runners