Fitness Running The United States of Running

3 Moves That’ll Add More Power and Stability to Your Walks and Runs

Allie Flinn

October 18, 2021

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Becoming a stronger runner isn't just about hitting the pavement. Building strength in areas like your core and legs can help you move more powerfully and efficiently, and can help prevent your form from breaking down when you get tired (which is key in preventing injury). But it's also important to make sure that each side of your body is strong independently.

This episode of Trainer of the Month Club features a Pilates workout for power with Pilates and barre instructor Laurence Agenor, DPT. In the video, she says that unilateral stability is essential for running—which is why it's important to learn moves that work on each leg's stability independently. Three such moves are included in the workout, which is also designed to get your heart rate up and build power that'll help you become a better runner.

Experts In This Article

Laurence Agenor, DPT, CSCS, physical therapist, strength and conditioning specialist, and Pilates and barre instructor

3 moves that improve unilateral stability for running

1. Reverse lunge into knee raise: Stand at the top of your mat, and step your right foot back into a reverse lunge. From there, rise up on your left leg and bring your right knee in front of you toward your chest. Step back into a reverse lunge, and repeat.

2. Lateral lunge into knee raise: Step your right foot out to the side, and lean into a lateral lunge. Bring your right arm with your leg. Fire through your left leg to come up and lift your right knee up toward your chest. Step back into a lateral lunge, and repeat.

3. Pilates scooter: Shift your weight into your left foot, with a slight bend in your knees. Scoot your right leg back, and then bring it back in. Repeat. When you're comfortable, add your arms. Raise them when your right leg is in, and pull them in when your right leg goes back.

Repeat on the left side.

Watch the video above to get the full workout and see Agenor's tips in action.

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