Programming single-leg work for a runner with hip pain

For runners across Australia, the Saturday morning parkrun in Brisbane's Musgrave Park or along Sydney's Bay Run is a familiar ritual, but recurring hip pain can quickly turn those kilometres into a chore. Single-leg training offers a smart way to address the asymmetries and control deficits that often contribute to discomfort around the hip joint. The key is sequencing exercises so that movement quality improves before load and intensity climb.

Hip pain in runners rarely has a single cause. It can stem from poor unilateral stability, restricted mobility at the ankle or thorax, weakness in the glute medius, or simply too much volume on hard pavement. A thoughtful single-leg program rebuilds capacity in a way that respects tissue tolerance while restoring the patterning the body needs to absorb ground reaction forces mile after mile.

Why single-leg work matters for runners with hip pain

Running is, at its core, a series of one-leg landings. Each foot strike demands stability at the pelvis, control at the knee, and mobility at the ankle, all while the opposite leg swings through. When one side of the body struggles to deliver those qualities, the hip on the stance side often pays the price. Unilateral training isolates each limb, exposing strength and control differences that bilateral squats or deadlifts can easily hide.

For runners logging 30 to 50 kilometres a week on the paths around Melbourne's Yarra Trail or the bridle trails in Adelaide's Belair National Park, the repetitive nature of the sport magnifies even small asymmetries. A right hip that drops during single-leg stance, or a left glute that fires late in the gait cycle, eventually produces irritation in the joint or the surrounding soft tissue. Training each leg independently gives you a way to correct those patterns under load.

There is also a neuromuscular benefit. Single-leg drills challenge the trunk and hip stabilisers in ways that two-legged lifts cannot replicate. Over time, this improves proprioception and joint position sense, which translates directly to cleaner running mechanics and fewer compensations through the pelvis.

Assessing readiness before you program

Before adding any unilateral work to a runner's program, a brief assessment helps identify where the real problem sits. Watching a simple single-leg balance with eyes closed, for example, reveals how well the hip stabilisers engage when visual feedback is removed. A forward step-down test shows how the knee tracks relative to the foot and whether the hip drops as the heel nears the ground.

Range of motion matters too. A runner with limited ankle dorsiflexion will often rotate the knee inward or shift the trunk to find clearance, both of which feed extra stress into the hip. Checking thoracic rotation and hip extension range helps confirm whether the issue is truly local or whether it is a compensation for something further down the chain.

If pain is sharp, persistent, or worsening with everyday movements like walking up the stairs at Central Station or stepping off a kerb, a visit to a physiotherapist registered with AHPRA is a wise first move. Imaging is rarely needed at the outset, but a clear diagnosis allows the strength work to be targeted rather than guesswork.

A few simple tests give a useful starting picture:

This gives the program a baseline to work from and helps track change over the first four to six weeks.

Building the program

Once the assessment is clear, the program can be built around a few simple principles. Start with variations that allow the working leg to stay in a stable, supported position, then progress toward more dynamic and reactive work as control improves. A typical week might include two single-leg sessions separated by at least 48 hours, slotted in between easier run days.

The early phase focuses on patterning and endurance of the hip stabilisers. Lateral band walks, single-leg glute bridges, and supported step-ups build a base without loading the spine heavily. As the runner tolerates these well, the middle phase introduces more challenge: split squats, rear-foot-elevated single-leg work, and walking lunges with a pause at the bottom.

Later phases shift toward power and reactivity, which is where the transfer to running becomes most obvious. Skater jumps, single-leg hop and stick drills, and lateral bounds teach the tissues to store and release energy, mimicking the spring-like demands of faster running. For runners eyeing a goal race such as the Gold Coast Marathon or a local fun run, this progression supports a smoother return to higher training loads.

If you are training in a garage, a small studio, or even a park, building a home gym for corrective exercise does not require a lot of kit. A couple of dumbbells, a band, a bench, and a soft surface are usually enough to cover the full progression.

Programming variables to watch

Reps, sets, and load are only part of the picture. Tempo, range, and stance width all influence how the hip is challenged. Slow eccentrics, for instance, build tendon tolerance and are particularly useful for runners with insertional pain around the greater trochanter. A wider stance in a split squat changes the demand on the adductors and the deep hip rotators compared with a narrow stance.

Fatigue is another important variable. A single-leg drill performed at the end of a strength session when the runner is already tired is a different stimulus than the same drill performed fresh. For runners with a history of hip irritation, placing the most technical single-leg work earlier in the session, when quality is high, tends to produce better outcomes than saving it for a burnout finisher.

Volume should also respect the running itself. A runner doing 60 km a week has a different recovery budget than someone doing 20 km, and the single-leg work should slot into that picture rather than sit on top of it. When in doubt, start with two sets per exercise per side and build gradually over a three to four week block.

What a sample week can look like

Here is a simple way to layer unilateral work into a typical training week without overloading the hip:

Accessory choices should change as the runner progresses. The exercises listed above suit a runner in the early to middle phases, while later phases can swap in more explosive drills.

For runners in regional areas where access to a strength coach is limited, online programs and local allied health clinics offer practical support. Two Belles Fitness provides remote coaching for women in Australia, which can be a useful option for runners who want guidance without travelling to a city gym.

If hip pain has been slowing you down, start with a thorough assessment, pick two or three single-leg drills that match your current capacity, and run the progression for at least four weeks before judging the result. The hip responds well to patient, repeated exposure to better movement, and the carryover to easier, more efficient running tends to follow.