Single Leg / Lunge Patterns

Reverse Lunge

Step-back lunge variation. Easier on the knees than forward lunges while building the single-leg strength each leg needs for running. The deceleration on the step-back trains eccentric control — the same demand your legs face on every downhill stride.

Equipment: bodyweight, kettlebells, full_gym | Reps: 8-12 (bodyweight) · 8-10 (kettlebells) · 6-8 (full_gym) | Rest: 60s (bodyweight) · 90s (kettlebells) · 90s (full_gym)

Regions: Primary: legs_anterior, hips · Secondary: core

Coaching Cues

• Step back with control — don't fall backward
• Lower until your rear knee is just above the floor
• Keep your front shin vertical — knee over ankle
• Drive through your front heel to return to standing
• Keep your torso upright throughout

Common Mistakes

• Front knee shooting past toes — keep shin vertical
• Leaning forward excessively — stay upright
• Stepping too short — needs enough distance for the rear knee to drop straight down
• Front knee collapsing inward — push it out over the toes

Step-Up

Unilateral leg drive onto an elevated surface. Mimics the single-leg push-off pattern of uphill running. Each leg must drive your full bodyweight independently — no cheating from the other leg.

Equipment: bodyweight, kettlebells, full_gym | Reps: 8-12 (bodyweight) · 8-10 (kettlebells) · 6-8 (full_gym) | Rest: 60s (bodyweight) · 90s (kettlebells) · 90s (full_gym)

Regions: Primary: legs_anterior, hips · Secondary: core

Coaching Cues

• Place your full foot on the box — not just the toes
• Drive through the heel of your top foot to stand up
• Stand tall at the top, full hip extension
• Lower back down with control
• The back leg should barely help — all the work comes from the top leg

Common Mistakes

• Pushing off the back leg to cheat — the top leg should do all the work
• Leaning too far forward over the box
• Box too high — if your knee is above hip level, lower the box
• Not standing fully upright at the top

Single-Leg Hip Thrust

Unilateral glute bridge with your upper back on a bench. Maximum single-leg glute activation. Builds the hip extension power each leg needs for running propulsion — stronger glutes mean more push-off force per stride.

Equipment: bodyweight | Reps: 10-12 | Rest: 45s

Regions: Primary: hips · Secondary: legs_posterior, core

Coaching Cues

• Upper back resting on a bench, shoulder blades on the edge
• One foot flat on the floor, other leg extended out or bent at the knee
• Drive through the heel of the working leg
• Squeeze the glute hard at the top — full hip extension
• Keep your hips level — don't let the unsupported side drop

Common Mistakes

• Hips rotating or dropping on the unsupported side
• Not reaching full hip extension at the top
• Pushing through the toes instead of the heel
• Arching the lower back instead of using the glute