Single-leg sit-to-stand

Long races magnify small asymmetries. If one leg is weaker, the athlete may overload the stronger side, lose efficiency on climbs, or struggle with repeated descents.

How to perform it

1. 1Sit on a chair or bench with one foot on the floor.
2. 2Extend the other leg slightly in front of you.
3. 3Stand up using only the working leg.
4. 4Sit back down slowly with control.
5. 5Repeat for as many controlled reps as possible.

What to record

Reps each side, depth/control, knee tracking, hip drop, pain, and whether one side feels much harder