Single-Leg Cycles
10 reps
Jog forward and explosively drive one knee up every few steps.
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HAMSTRINGS
Single-Leg Cycles
A dynamic running drill that fires the hip flexors, glutes, quads, and hamstrings while your core keeps you steady. The exaggerated knee drive and arm action improve coordination, warm up the lower body, and reinforce a strong running stride.
How to do it
- 1
Begin by jogging lightly in place.
- 2
Start moving forward at an easy pace.
- 3
Keep your core braced, back tall, and eyes forward.
- 4
On every fourth step, explosively drive one knee up high.
- 5
Fire your glutes, quads, and hamstrings to extend the leg and snap your foot back under you.
- 6
Pump your arms in a running rhythm, exaggerating the swing on the drive leg, then repeat on the other side.