Do-Anywhere Leg Workout For Runners

As I mentioned yesterday, I’ve been doing more circuit based workouts recently, which include single leg movements and plyometric movements. As I was working out, I thought, these exercises are perfect for runners. 

As runners, we spend most of our time on one leg…so it makes sense to do single leg training. I love step-ups, lunges, single leg hip raises, etc. and include those in my own training plans I make for my cross country team.

Before I get into the workout, here is one of my favorite exercises: reverse lunge into single leg deadlift. It’s working on your hip stabilizing muscles, core, hamstrings, glutes and quads…what more can you ask for?? It’s okay if you’re wobbly (like I am in this video). Start with no weights then add in dumbbells.


A video posted by pattyrivas13 (@pattyrivas13) on


  • Keep your chest up and shoulders back throughout the movement.
  • When you go into the deadlift, hinge at your hips and bring your back leg up as high as you can as you squeeze your glutes.
  • When you’re not using weights, reach out in front of you a bit with your hands. Place a low box in front of you and touch that with your fingers, then come back up and into reverse lunge. When you start using dumbbells, lower dumbbells straight down (not out in front) so you’re not placing pressure on your lower back.

It’s a bit challenging, especially for someone with lack of balance like me, but it really is a great exercise for runners to work on!

And here is my do-anywhere leg workout for runners:

Leg Workout For Runners
So you do the first group of exercises for 5 minutes straight, take a break, then repeat. Then move onto the next set. Or you could do the first group, break, second group, break, and go back to the first group.

With reverse lunge with knee raise I mean step back into a lunge, and when you step back forward left your knee up so it’s at a 90 degree angle, balance for a second, then go back into reverse lunge. Let’s work on our balance people! :)

What are your favorite leg exercises you can do anywhere? Or balance exercises…because I need those!


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  1. I’ve been trying to incorporate these more in my cross training and I’ve realized I have really bad balance. It has helped out a lot since starting these but I was just shocked at how bad I was!
    Daisy @ Fit Wanderlust Runner recently posted…Delicious Banana Carrot Muffins!My Profile

  2. Great workout! What brand are those capris in the pic?
    Kerri Olkjer recently posted…A Day In The Life: My Fitness, Food, and Supplement RoutineMy Profile

  3. Single leg deadlifts are one of my favorite exercises and adding a reverse lunge before is a great idea. I always feel them the next day.
    Emily @MyHealthyishLife recently posted…WIAW: Dinner LatelyMy Profile

  4. This workout is so perfect for me right now because apparently I have major stability issues and a weak core so I have lots of these type of workouts in store for me. Great post!
    Sandra Laflamme recently posted…Adventures in Colorado!My Profile

  5. I could totally some ideas for a good leg workout right now! It’s perfect for days when I can’t head to the gym!
    Lisa @ Healthy Nibbles & Bits recently posted…Biscuits and Brew, Or Winter Trip in EnglandMy Profile

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