As runners, we know how important it is to log miles and improve our endurance, but you might be surprised to learn that strength workouts are just as crucial to keep you running strong. Building strength can help you get faster, ramp up your stamina, and avoid overuse injuries (the bane of a runner’s existence).
That’s why we’re presenting you with this glute and leg strength workout created specifically for runners by physical therapist, certified strength and conditioning coach, and RRCA-certified Level 1 and 2 running coach Lauren Wentz. You don’t need racks of dumbbells for for this routine; instead, we’ll be focusing on functional strength and preventing the “muscular imbalances and injuries that occur from the repetitive nature of running,” Wentz said. Because running is a “single-legged” activity (first one leg bears your weight and propels you forward, then the other), you’ll do exercises that work one leg at a time, helping you develop equal strength and balance in your lower body. These moves are meant to help you correct imbalances between your right and left sides as well as between opposing muscles (muscles that work in opposition to each other, like your quads and hamstrings). Altogether, this workout “can assist in improving running gait mechanics and prevent mobility issues,” Wentz explained.
So grab your water, and swap your running shoes for some resistance bands! Check out the full workout below to help you improve your functional strength and stay injury-free on your runs.
Butt and Leg Workout For Runners
Equipment needed: Resistance bands, small yoga block or ball, two medium-to-heavy dumbbells or one kettlebell, and an exercise ball. Modifications will be provided if you don’t have an exercise ball.
Directions: Start with the warmup and glute activation exercises below. Then begin the workout, completing all the sets for each exercise before continuing to the next move. (For example, do both sets of the single-leg bridge with ball squeeze, then do both sets of the banded split squat, and so on.) Take short breaks as needed. Finish the workout with the short cooldown below.
Warmup:
| Exercise | Sets and Reps |
|---|---|
| Squat to overhead reach | 1 set of 10 reps |
| Good morning | 1 set of 10 reps |
| Lunge with knee to chest | 1 set of 10 reps |
Glute activation exercises: put a looser looped resistance band around your ankles and tighter (higher resistance) band above your knees.
| Exercise | Sets and Reps |
|---|---|
| Standing clamshell | 2 sets of 12 reps |
| Monster walk | 2 sets of 10 reps |
| Side step | 2 sets of 10 reps |
| Diagonal step tap | 2 sets of 10 reps |
| Jab step | 2 sets of 10 reps |
| Glute star | 2 sets of 8 reps |
Workout:
| Exercise | Sets and Reps |
|---|---|
| Single-leg bridge with adductor ball squeeze | 2 sets of 8 reps on each leg |
| Banded split squat | 2 sets of 10 reps on each leg |
| Lateral lunge | 2 sets of 12 reps on each leg |
| Single-leg deadlift | 2 sets of 8 reps on each leg |
| Exercise-ball hamstring curl | 3 sets of 12 reps |
| Banded hip extension | 2 sets of 8 reps on each leg |
| Goblet squat | 2-3 sets of 12-15 reps |
| Alternating elevated heel tap | 2 sets of 5 reps on each leg |
| Slider reverse lunge | 2 sets of 12 reps on each leg |
| Single-leg exercise-ball squat | 2 sets of 6 reps on each leg |
| Eccentric heel raise | 2 sets of 12 reps on each leg |
Cooldown:
| Exercise | Sets and Reps |
|---|---|
| Half Pigeon pose | 3 holds of 30 seconds on each leg |
| Lizard pose to half split | 3 holds of 30 seconds on each leg |
| Runner’s gastrocnemius stretch | 3 sets of 30 seconds on each leg |
| Half-kneeling hip flexor stretch | 3 holds of 30 seconds on each leg |