Looking for a more smooth and powerful stride when you run? To do that many skills need to be expressed at the same time. Those skills being strength, efficiency, power, & coordination. How do you build those skills? By strength training. Here’s an exercise to help you get started.

The pistol squat.

This exercise helps a runner identify leg imbalances and works on these imbalances by targeting the quads, hamstrings, calves, buttocks, core and hip muscles. The pistol squat will develop flexibility, endurance, balance, coordination and strength, often improving running technique and aiding you in a more smooth and powerful stride.

Coach Maleia demonstrates how to incorporate a pistol squat into your routine from a beginner to advance movement

If needed you can use a chair, bench or box placed behind you for support

• At a standing position, hold your arms out in front of you and Extend one leg out in front of you.
• Slowly squat down on your standing leg and Don’t allow your heel to come off the ground.
• Squat as low as you can (beginners should try to touch their butt on a chair) and press into the standing foot before returning to the starting position.