Hey everyone! For today’s Friday Five I am going to talk about my five favorite leg strengtheners. This post was inspired by Judy’s post on the importance of single leg stability. It’s super important for runners to have strong legs, but also have stabilizing muscles in our legs for balance. So these five yoga postures (and movements) not only help gain stabilizing muscles in your legs and hips, but also a lot of strength and flexibility. Remember to do each posture on both sides!! Also, Sydney (my cat) is featured in all of the photos. 🙂
Standing Splits
We’ll just start with a posture that I find incredibly challenging. It requires extremely flexible hamstrings and hips, which not all of us have. Start with your feet together in a forward fold. Then shift your weight to one side and lift the opposite leg as high as you can. Once the leg is lifted, draw the hip of the lifted leg down very slightly. As a modification, you can use blocks or books beneath the hands or bend the standing leg.
Standing Stick to Knee to chest
This is a movement, not just a single posture. Start in standing and reach your arms up over head. Shift your weight to one side and hinge forward at the hips while lifting the opposite leg. Stop wherever you start to lose balance. Eventually you may get to the point you that you can create a “T” with your torso and legs. This is called Standing Stick. Hold for one breath, and then begin to lift back up, bend the lifted leg and once you are upright, pull the lifted leg in towards your chest. Return back to standing sticks. Make sure to draw your hips in towards center so that one hip isn’t popping out. Repeat 4 times and do both sides.
Standing hand to big toe pose
This is another very challenging pose that requires a lot of flexibility. Start in standing. Shift your weight to the left and draw the right knee towards chest. Then, draw that knee up a little higher than you think you need to using your right hand hand. Take the index and middle finger of your right hand around your right big toe. Begin to draw the leg forward and then out towards the side. The leg does not need to be straight, and as with any standing posture, feel free to lean up against a wall. Make sure that your left hip is not popping out and try and draw it in towards center. Repeat on the other side.
Eagle Pose to Standing Stick
This is a bit of a strange posture. Start in standing by taking your right arm over your left arm and see if you can bring your palms together (if not, that’s ok. Just get it as close as you can). Make sure your feet are together and then bend the knees and drop your seating bones back (like there is a chair behind you). Take your left leg over your right (just like your arms are but the legs and arms are opposite). You can try to wrap your right ankle around your left leg, if not, just let the foot stick out. This is Eagle Pose. Hold for a breath or two.
Then, unravel the right leg away from the left leg (keep the arms the way they are) and start to kick that leg straight back. Now you are in standing stick again, with the arms in a different variation. Take a breath and then slowly come back into eagle pose. Repeat 4x and do both sides.
Half Moon Pose
Most people benefit from a block or pile of books for this pose (or chair as well). Take the block and place it out in front of your feet. Come to standing and hinge forward at the hips for a forward fold. Place your right hand on the block and make sure your wrist is stacked under the shoulder. Shift your weight to your right foot, take your left hand to your left hip and begin to lift the left leg up. Keep the foot flexed and take your left hip above your right hip so your left toes are facing towards the left. Maybe lift that left hand.
Thanks everyone for checking this out and thanks to Mar on the Run, Eat Pray Run, and You Signed Up for What?! for hosting the linkup.
What is your favorite balancing posture? Do you work on single leg stabilization?
She Runs the Wasatch 
I freaking love that Sydney photo bombed your yoga poses. Cats have excellent balance, so it is only fitting, right? You are so flexible! How long is one generally supposed to hold a yoga pose?
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Hi Megan! People differ on how long to hold a yoga pose, but usually I hold it for at least 5 breaths, especially if I am looking for a more static practice (I try to inhale for 3 counts and exhale for 3 counts per breath, minimum). If I am trying to develop flexibility and stability in a pose, I hold the pose for longer (about 7-10 full breaths). In a dynamic vinyasa flow where you are constantly on the move, I move with every inhale and exhale.
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Thanks for answering that question! You sound like you have a pretty awesome yoga practice. I’ll have to check out your page. 🙂
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My pleasure! That’s kind of you to say 🙂 Yes, please do! Right now it’s just abstract meditations on themes in Sufi Yoga–but over time I am hoping to put up some themed yoga sequences and tips for practising healthy asanas.
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I know, Sydney is so adorable. She usually doesn’t hang out with me, so I was surprised she was hanging out while I did my yoga poses. Also, MuslimYogini is totally right, like 5-10 breaths (nice slow breaths).
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I love “standing sticks”. I think I’ve heard it called table top. I do that pose and kind of “walk” through it and switch legs before a run to warm up!
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That’s a good pose to do before a run. I usually do lunges, but standing sticks is a good warm up too!
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I love eagle pose! I find it relaxing. I have major issues with half moon pose, it is definitely something I need to work on!
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I used to have a really hard time with half moon, but I started doing it around my house using chairs or other furniture, or by putting my lifted foot against a wall. It helps a lot.
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I haven’t really gotten into yoga yet. But I’m pretty sure i’d fall over attempting that Eagle pose..lol
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Haha! Everyone does! I’ve fallen out of it plenty of times. Pictures only capture a moment. lol
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Nice poses! I try to mix it up with yoga and did a yoga pose of the day challenge that has ended. I really need to do more yoga.
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I’m pretty sure yoga is what keeps me injury free and even though I do it a lot, I could also stand to do it more. 😀
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Ah thanks. Needed some inspiration. Stuck in a bit of a yoga rut and currently doing little if any. Need to build up strength as hamstring getting progressively sorer 😦
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Oh no! Sore hamstrings are the worst. Well, I hope this helps you get out of your rut!! 😀
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Ugh I am a MESS with these! And due to my sciatic nerve injury these all hurt a lot right now. I’m looking forward to building up more balance and strength in my legs, hips, and core once I’m ready!
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Oh yeah, I saw that on your blog. I hope the sciatic pain gets better. Lunges and forward folds often help me… Along with a little pigeon pose.
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These are great! Since I’ve been injured and unable to run, I’ve gotten into yoga and I’m loving it. The standing splits is one of my favorites.
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I’m glad you like it! Standing splits is great, but it’s so hard!!
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I need to do these – my balance leaves a LOT to be desired. Thanks for sharing.
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Balance is really hard, but it definitely improves fast with work. Keep at it!
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I am just starting to work on balance moves like these. My hamstrings are so tight!
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Tight hamstrings is the worst. Definite stretch them out before doing any balances like these.
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Glad I inspired you. 🙂
Oh God, warrior 3 is my nemesis. I can’t even imagine moving from eagle (another pose I suck at) into it.
But I know it’s so good for me to keep practicing them . . .
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Thanks for writing your post. Warrior 3 is so hard! If you don’t hinge all the way forward at the hips, it will make the move to eagle a lot easier.
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I knew my strength training routine was working when I finally hit half-moon. My leg would never be that high because I didn’t have the strength to keep it up. Now I can 🙂
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Woohoo!! Congrats! It’s always so much fun to have those breakthrough moments.
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Great idea, I should try some of these! I’d probably fall over during all of them though, LOL. I’m impressed with your flexibility. I don’t think any amount of yoga classes could make me not look like a doofus when I’m trying to do the poses.
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Haha!! I fall over too sometimes. I do a ton of yoga, so it keeps me very flexible. Haha!
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Aww, Hi Sydney!
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Sydney misses you!! 😀
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Yeah I’m definitely not up for those yet! Just started yoga again, doing stretches specifically for triathletes. Also doing the MYRTL strength exercises – it’s really helping with ITB.
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Oh good! Stretches and strength work really helps keep injuries at bay.
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I’ve actually been doing stability exercises at Physical Therapy. I didn’t realize how “unstable” I was until I started these. LOL. Thanks for the information!
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I did a lot of those when I was in PT too! It really did help me overcome my injury and I think exercises like these help me stay injury free!
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GREAT!!!!
Single leg stability is so important..I never know how much until injury 😦
I wrote about my favorite yoga poses today…..great minds think alike 😉
I am new to yoga but loving it 🙂
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Oh! I’ll have to check it out! I hope you like yoga. I’ve been practicing for about 15 years and I love it. I always feel better after a yoga class.
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I have been really enjoying it alot
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Yes! Eagle and Half Moon are my fave fave fave!
Taught eagle to some kids this week – and it was awesome to see all their variations. Good stuff.
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My favorite is Tree pose! A lot of these are tough for me and require a LOT of practice, and the block is a necessity!
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I am totally gonna do a set of all of these tonight!! My favorite poses are Dancer, Tree, and Warrior 3 (which is very similar to Standing Stick). I never thought about doing the standing poses by a wall for support…duh! Wish I would have known that before 😉
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Love those pictures – these are all great poses!
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